SATFATNAV Your Route to Lower saturated Fat

Saturated and trans fats (as found in butter, whole fat dairy products, fatty meats and processed meats, cakes, pastries, pies, biscuits, chocolates, savoury snacks and deep-fried fast foods) are 'bad' fats because they raise the level of cholesterol in the blood. Unsaturated fats can be divided into monounsaturated and polyunsaturated fats (Omega 3 and 6). These are 'good' fats because they help lower blood cholesterol and help to look after your heart.

Initially no, as children's energy and nutrient needs are high in relation to body size, compared with adults. The extra energy and nutrients are necessary for healthy growth and development. Fat is a concentrated source of energy and infants get about 50% of their calories from fat in breast milk or formula. From the age of two years old a child can have semi-skimmed milk, as long as they are eating well and having a wide range of foods and from the age of five a child can have skimmed milk. However, from around five years of age, he or she can start to follow the same healthy diet as the rest of the family. A healthy diet includes keeping the amount of fat in the diet to less than 35% of energy (calories) and saturated fat to less than 11%. Margarine is lower in saturated fat than butter, is a good source of vitamins A, D and E, as well as essential polyunsaturated fatty acids that are key to proper growth in children.

The best advice is to mostly eat 'good' unsaturated fats found in foods such as fish, vegetable oils, nuts, seeds and margarine, which help to lower cholesterol. It's important to avoid 'bad' saturated and trans fats, which raise cholesterol levels and may lead to poor heart health.

Saturated fat is found mostly in food from animals, including fatty and processed meat, lard, poultry fat, butter, cream, whole milk and cheese. It is also present in some tropical plant oils, such as coconut and palm tree oils, and is hidden in many snack foods, like biscuits and pastries. Some ready-made foods (such as frozen dinners and takeaways) are also high in saturated fat and trans fats, so it is best to check package labels.

Not necessarily. A healthy lifestyle, including a balanced diet, plays an important role in the prevention and management of high cholesterol levels. Medication is prescribed to those who - despite following a healthy lifestyle - need to reduce their cholesterol levels further still. Those who need to take medication for raised cholesterol still need to follow a healthy diet and lifestyle to achieve the optimum results.

No. Margarine is made from vegetable oils, is a source of important essential fats and is recognised by international health organisations - including the World Heart Federation - as playing an important role in a healthy balanced diet. Margarine is healthy because it contains good fats that can help maintain cardiovascular health.

No. Butter is very high in saturated fats, which raise the level of blood cholesterol, which can in turn become a problem for the health of your heart. Margarine, on the other hand, provides essential fatty acids and vitamin D and E in much higher amounts than butter.

No. Weight gain is a result of consuming too many calories (and not using up enough by being active) and is not a direct effect of including fats in your diet.

Yes. Leading international health authorities, including the World Health Organization, stress the need to cut total fat and saturated fat in our diets to keep our hearts healthy. Replacing butter with margarine is one way to achieve this. As health groups like the Food Standards Agency, British Heart Foundation and H•E•A•R•T UK agree, soft margarines with less total fat, saturated fat, trans fat and calories are better for our heart health than butter.