A great choice for anyone who cares about what they eat
It is important to have some fat in your diet to help absorb vitamins and as a good source of energy.
Too much saturated fat can increase the amount of cholesterol in your blood which can increase the chance of developing heart disease.
The main types of fat found in food are saturated fats and unsaturated fats. Most fats and oils contain both saturated and unsaturated fats in different proportions. Replacing saturated fats (usually solid at room temperature) like butter, ghee, coconut oil and lard with unsaturated fats, like rapeseed oil, can help maintain healthy levels of cholesterol levels as part of a balanced diet.
Unsaturated fats include monounsaturated and polyunsaturated
(also known as essential fatty acids or omega 3, 6 and 9).
Monounsaturated fats, found in oils from plants like rapeseed, avocado and nuts, should be taken in small amounts to help maintain healthy cholesterol.
A group of unsaturated fats are called ‘essential’ fatty acids as they cannot be made in the body in sufficient quantities. There are two types: omega-3 and omega-6. Some types of omega-3 and omega-6 fats cannot be made by the body and are therefore essential in small amounts in the diet.
Omega-6 fats are found in vegetable oils such as rapeseed, corn, sunflower and some nuts. Omega-3 fats are found in oily fish such as mackerel, kippers, herring, trout, sardines, salmon and fresh tuna.
Polyunsaturated fats are vital for health but we need the right balance of Omega 6 and 3. Research suggests the ideal ratio is 2:1 – the exact ratio of hillfarm rapeseed oil.
Vitamin E has several important functions. For example, it acts as an antioxidant, which protects cell membranes.
This helps to maintain healthy skin, eyes and strengthens the immune system.
Good sources of vitamin E
Vitamin E is found in a wide variety of foods. The richest sources are plant oils, like rapeseed oil.
Other good sources include:
How much vitamin E do I need?
You should be able to get all the vitamin E you need from your daily diet. The amount of vitamin E you need is:
Any vitamin E your body doesn’t need immediately is stored for future use, so you don’t need it in your diet every day.
Dietary advice is updated regularly. For the latest advice:
NHS Livewell: www.nhs.uk
British Nutrition Foundation Healthy Eating: www.nutrition.org.uk
British Heart Foundation: Healthy Eating www.bhf.org.uk