Fat certainly deserves a better image than it has been given. Good sources of fats are found in products such as fish, nuts, and avocado. Your body and taste buds will thank you
FISH
Oily fish are an excellent choice for a healthy heart. They contain unsaturated fats that are good for cholesterol levels. For a good balance, it is recommended to eat a fatty fish such as salmon, mackerel, herring or sardines once a week. These fish are an excellent choice for lunches or light bites. Smoked salmon is a perfect breakfast option.
AVOCADO
This fruit is also a perfect source of unsaturated fats, which contributes to the maintenance of healthy cholesterol levels in the blood. But we also eat avocado because it is so delicious in salads, guacamole or simply on toast.
NUTS
A handful of unsalted nuts every day can be a great afternoon snack. The unsaturated fats in nuts are associated with a lower risk of cardiovascular disease. You can eat them over salads, pasta, stews or just as a snack.
WHAT
Fat is a source of energy, vitamin A, vitamin D, vitamin E and essential fatty acids (such as omega 3 and omega 6).
FAT AND CHOLESTEROL
It has now been proven that dietary cholesterol, such as that from fat, does not affect cholesterol levels in the blood. In fact, quite the opposite can occur as fats can improve our good cholesterol readings (HDL) by converting the bad (LDL).
TYPES
There are saturated and unsaturated fats. Fat in foods always consists of a combination of both.
ACTION
For a healthy individual seeking a balanced diet, then 30% of daily caloric requirements should come from healthy fat.
A GUIDE TO COOKING OILS
These plant-based oils consist mainly of unsaturated fat. They do however differ in use.
SUNFLOWER OIL
This oil has a neutral taste. It reaches the smoke point – the moment the oil begins to smoke at 446F (230C). This oil is not suitable for consumption if cooking at higher temperatures.
OLIVE OIL
Olive oil has a distinctive taste, and you can find many varieties of this oil. Ordinary olive oil is suitable for baking and roasting: you can heat it to 356-392F (180-200C). The extra virgin versions are perfect for cold uses such as dressings and dips.
RICE OIL
This oil is popular in Asian cuisine because of its neutral taste. It can be heated up to 446F (230C) making it perfect for wok style cooking.
PEANUT OIL
Peanut oil is odourless and can be heated to 446F (230C), making it a perfect choice for stir- fries and baking. Another advantage is that peanut oil is cheaper than other oils.
RAPESEED OIL
This oil contains many unsaturated fats. You can heat it to 446F (230C), but also use it in dressings and dips. The taste is neutral.
