NUTRITION HEALTH
THE BAD FATS
WORDS: JULIE PENFOLD. PHOTOGRAPHS: ALAMY, PHOTOCUISINE, STOCKFOOD IMAGES
THE GOOD FATS
KNOWING THE GOOD FROM THE BAD UNSATURATED FATS can help reduce the harmful cholesterol-producing effects of saturated fats. The maximum daily amount of fat we should eat is 70g for adults. Of this, only 20g should be saturated. ate ed. Unsaturated fats can be split into two types, polyunsaturated and monounsaturated.
POLYUNSATURATED FATS are found in sunflower and nd rapeseed oil, nuts, seeds and spreads. Omega 3 iss also a a type e of polyunsaturated fat – good sources include oily fish, h, such as salmon and fresh (but not canned) tuna. Omega 3 oils are also found f d in i walnuts. l t Th These fats have been shown to lower blood cholesterol levels.
MONOUNSATURATED FATS can also help lower cholesterol. ‘They are a significant component of the Mediterranean diet, primarily in the form of olive oil,’ says Hayley. ‘Other sources include olives, avocados and certain nuts and seeds. Monounsaturated fats have been credited with lowering levels of heart disease.’ Both polyunsaturated and monounsaturated fats are good for the heart and circulation.
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Mackerel Try grilled or in salads to get your recommended one portion of oily fish a week..
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Plant oils s Use oils, such as olive, sunflower or rapeseed sparingly in place of butter and animal fats. ats.
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Nuts Swap biscuits uits for a handfull of almonds or cashews..
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SATURATED FATS are found in animal-derived sources, such as meat, high-fat dairy items and eggs – so limit your intake of butter, cheese, cakes, biscuits and pastries. Saturated fats can also be found in some vegetable fats such as palm and coconut oils.
Avocado cad do Delicious in salads, spread on toast or use to make guacamole for a tasty dip.
TRANS FATS fall into two types: the naturally occurring type, pe, found in small amounts in dairy products and meat; and d the t kind that is created when liquid oils are hardened into partially artially y hydrogenated y g fats. It’s this artificial type that is of greater concern in the UK diet, although Asda has removed hydrogenated vegetable oil from its own-brand goods.
HOW TO CUT DOWN ON SATURATED FAT Try these simple changes to your diet: ♦ Choose lean cuts of meat, trim excess fat and remove poultry skin. ♦ Opt for semi-skimmed, skimmed or low-fat dairy products rather than full-fat versions. ♦ Swap butter, ghee and lard with unsaturated fats,
TOP 5 GOOD FAT FOODS ODS
such as olive or sunflower oils and spreads. ♦ Grill, bake, poach or steam food instead of frying or roasting. ♦ Try light and reduced-fat salad dressings or replace with vinegar, mustard and lemon juice.
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Pumpkin seeds Sprinkle them onto cereal, yogurt or salads.
FREE HEALTH TESTS Did you know at Asda Pharmacy you can get a FREE diabetes and blood pressure check from one of our trained pharmacy colleagues? You can also buy a blood pressure monitor at half price, for only £10**. Visit ASDA.com for your nearest store.
JANUARY 2013 | ASDA.COM/MAGAZINE | 71