Saturated fats are linked to an increased risk of heart disease and high blood cholesterol levels.
Saturated fats are found in;
-Fatty cuts of meat (including chicken skin), and processed meats like salami
-Dairy products including butter and cream
-Coconut oil, coconut cream, coconut milk and cooking margarine
-Cakes, biscuits, pastries, potato crisps, savory crackers, some takeaway foods (including fried food, pizza, hot chips and hamburgers)
Unsaturated fats help to reduce the risk of heart disease and lower cholesterol levels. It’s important to include moderate amounts of unsaturated fats in your diet.
Monounsaturated fats are found in;
Olive and canola oil, avocados, cashews and almonds.
Polyunsaturated fats are found in;
Oily fish, safflower oil, soybean oil and brazil nuts.
Here are some tips to include the right fat in your diet:
- Spread avocado on your sandwich or toast instead of butter
- Choose lean cuts of meat, trim the fat before cooking
- Bake your own hot chips- rub strips of potato (or sweet potato) in olive oil and herbs before baking in the oven
- Rethink your takeaway nights – swap the pizza or hamburger and fries for a BBQ chicken (skin removed) and vegetables, or takeaway pasta with lean meat and tomato based sauce
- Make your own cakes and muffins- swap the butter for mashed avocado or banana
- Bake or grill fresh or frozen salmon, serve with a garden salad and drizzle with olive oil
- Snack on a handful of unsalted nuts instead of potato crisps
Visit Eat for Health for more information.