Fats that heal, fats that harm

There is a lot of confusion over fat in the diet. For years we have been told that we should avoid fat at all costs but that is just not true: fat is essential to health. It is essential fatty acids (EFAs) that keep your brain sharp, your hormones functioning, your skin dewy and your heart ticking along nicely. 
On the other hand, damaged fats, known as trans-fats, often found in processed foods increase our susceptibility to heart disease, stroke, certain cancers and diabetes.
How does the savvy shopper know what to buy and what to leave on the shelf? Follow the advice in this newsletter to make healthy choices and avoid harmful fats.

My top fat-tastic foods

• Oily fish, such as mackerel, salmon, tuna, trout, herring and sardines
• pumpkin seeds
• nuts, including walnuts, almonds, pecans
• coconut oil for higher temperature cooking, such as roasting and frying (it makes a great moisturiser too!)
• olive oil for dressings
• eggs
• avocado 
• organic butter and cheese
• organic unprocessed meat

Yes, butter and meat are on the list! At last, the prejudice against naturally occurring saturated fat is melting away as researchers challenge the long-held belief that saturates are linked to heart disease.

Foods likely to contain damaged fats

• Deep-fried food
• take-aways
• processed meats
• margarines and spreads
• biscuits and pastries
• vegetable oils 

Check labels: avoid anything labelled “trans” or “hydrogenated” fat– they have been artificially
manipulated and are harmful to health. 

The message is clear: Forget the "fat is bad" mantra of the last forty years. Choose foods as close to their natural state as possible and keep processed foods to a minimum.