While fats are an essential part of your diet, too much unhealthy saturated and trans fats should be avoided.

The average adult should consume less than 20g of saturated fat a day. Children should consume less (it varies with different age groups) and all children over the age of two should consume reduced fat dairy products

To cut down on your saturated fat intake, look for 'saturated fat' on the nutrition information panel. Try to choose foods with reduced, low or no saturated fat.

Foods high in healthier fats
Many foods such as nuts and seeds, avocado, cooking oils and margarine spreads do have high levels of fat but they are important in a healthy diet because they are often so nutritious, so moderation is the key when eating these items.

Healthy heart tip
Steer clear of high saturated fat ingredients including: beef fat, butter, shortening, palm oil, coconut oil, hydrogenated oils, dripping, and full cream milk powder. Don't always assume that "oven fried" or "oven baked" is a healthier option.

Click here to find out more about saturated and trans fats.