Mash your spuds with pumpkin or olive oils rather than butter to cut saturated fat and add heart-healthy monounsaturated fat.

Great for antioxidants, fibre and monounsaturated fat.

And houmous, rich in monounsaturated fat, has the same effect.

The high oleic variety sunflower oil contains as much as 85% monounsaturated fat.

One-third of the fat in chocolate comes from the monounsaturated fat oleic acid, another third from the saturated fat stearic acid, and a third from saturated fat palmitic acid.