HOW TO CHOOSE THE RIGHT FATS FOR A HEALTHY LIFE.
GUIDELINES FOR A TYPICAL ADULT DIET - (GDA) FAT 70g of which UNSATURATED FAT 50g SATURATED FAT 20g
It is essential to check the type of fat as well as the amount of fat we are eating as part of our daily diet.
Polyunsaturated and Monounsaturated fats have been shown to lower harmful cholesterol levels and therefore help cut the risk of heart disease. Main sources are olive oil, rapeseed oil and foods such as avocados, almonds, cashews, sunflower and sesame seeds. Eat these in moderation.
Omega 3 and Omega 6 are types of polyunsaturated fats that are vital for health - the brain’s membrane is made up of these fats. It is the balance between the 2 that counts. On the whole most of us need to eat more Omega 3 fats.
Omega 3 fats may help reduce the risk of heart attacks, strokes and arthritis. Good sources are oily fish such as mackerel, herring and sardines as well as walnuts, linseeds, pumpkin seeds and dark green leafy vegetables. Try to eat oily fish at least 2 times per week.
Omega 6 fats reduce bad cholesterol but too much may also reduce good cholesterol. These are found in olive oil, sunflower oil, polyunsaturated margarine and nuts and seeds So it’s best to eat these in moderation.
Saturated fats will clog up your arteries, increasing the risk of heart disease. Fats with a lot of saturated fat in them mostly come from animal products including lard, cheese and animal fat. Processed foods made from these fats (trans fats or hydrogenated fats) include biscuits, cakes and pastry. These are all best avoided.
So .... One chocolate muffin contains 32% of your GDA for fat, so along with a cheese sandwich for lunch and sausages and mash for dinner, the total GDA is easily surpassed and most of it would be saturated. Whereas a ½ an avocado contains 21% of your GDA for fat and along with a piece of salmon for dinner and nuts and seeds for snacks during the day, the GDA would be achieved but most of it unsaturated fat.
So always look at food labels to make sure you are eating the right fats for a healthy life.