Love good fats

Until recently we were told that low fat diets were important and that saturated fats were bad for us.  However experts now have a better understanding of how the body uses fats and have had to do a complete U-turn in what is recommended. 

One fat that is extremely important for the body is Omega 3.  This is a type of Essential Fatty Acid that is found in high quantities in cold-water fish and marine animals e.g. salmon, trout, herring, mackerel and sardines and also in flax (linseed) and walnuts.  It is found in hemp and soy, and in very small quantities in foods such as berries and dark green leaves. 

You may have seen chicken eggs for sale which contain Omega 3.  If chickens are fed food high in Omega 3 (e.g. linseed), they produce eggs that are rich in Omega 3.

Omega 3 oils are natural anti-inflammatories and studies have shown them to be really useful for joint health.

While saturated fats are best used in moderation, they are not the ‘bad’ fats that they were once made out to be.  Having been told in the past to avoid butter and eat margarine, it is now recognised that the fats to avoid entirely are ‘trans fats’ which are often found in processed foods such as margarines, as well as in fried foods (e.g. potato crisps) and commercially baked goods (shop-bought biscuits and cakes, etc).  Not only do ‘trans fats’ increase levels of low-density lipoprotein (LDL or ‘bad’ cholesterol), they have also been found to promote inflammation.

While it is best to avoid frying entirely, if you’re going to fry food, it is best to use either a saturated fat such as butter or coconut oil, or a mono-unsaturated fat such as olive oil.

Fish, olive oil, coconut oil, nuts and seeds are great sources of ‘good fat.’

Compiled by Miriam Elkan