Fats and oils are a hidden danger, lurking in our foods, ready to cause elevated cholesterol levels and invade our arteries.

Many people do not understand the relationship between fat consumption and preventable heart disease and this ignorance can lead to us being overweight or obese and at a high risk of developing heart disease, still the number one killer in the UK.

Fats and oils are a general food term used to describe groups of molecules with different names: lipids, triglycerides, fatty acids and trans fats are some examples. Our bodies do need fats for energy storage, insulation and the synthesis of some hormones, but only in small amounts. Indeed it is recommended that the calories you get from fat and oils contribute less than 35% of the total energy you obtain through your daily intake of foods. At first this seems a generous amount but remember fat is a high calorie food and 35% of calories in fat equates to around 95g per day for men and 70g per day for women.

Knowing how much fat your body needs is only half the battle as not all fats are the same, some fats are better than others.

The good, the bad and the ugly!

Good fats These include monounsaturated fats and some polyunsaturated fats. Olive oil and rapeseed oil are high in good fats and should be used as alternatives to hard fats as much as possible. Other beneficial fats are omega-3 fatty acids, found in oily fish, soya based products and linseed and pumpkin seeds.

Bad fats - Are the saturated fats found in coconut and palm oil, ghee, butter, visible meat fat, dairy products, lard and suet. These increase the production of artery clogging cholesterol in the liver, contributing towards the development of heart disease.

Ugly fats The really ugly ones include hydrogenated fats or "trans" fats that lurk in processed foods and are hidden behind strange wording on food labels (legislation does not make proper identification of these fats compulsory). Hydrogenation is a process whereby oils are modified at high temp to change them from being liquids at room temp to being waxy and solid and are use by many food manufacturers to influence the texture of processed foods.

Some supermarkets are making a stand and have pledged to ban these ugly trans fats; this is a great step forward, as long as they are replaced by good ones.

You too can ban the ugly fats and if you avoid the bad ones and cut down on the good ones you will be heading towards a healthier diet and a healthier heart.

As well as keeping your own heart healthy, you can help Heart Research UK to continue the fight against heart disease. Sing for Your Heart' is a national fundraising and awareness initiative, encouraging people to organise a singing event in the run up to Christmas.

If you would like more information about Sing for Your Heart call 0113 234 7474 or email info@heartresearch.org.uk for an information pack.

For more information and advice about healthy living, contact Heart Research UK on 0113 297 6206 or email lifestyle@heartresearch.org.uk.