Canberra, Australia Paul Anthony Bennett - Role of Healthy Fat Diet for boosting Immune System Canberra, Australia Paul Anthony Bennett your healthy diet fats are important for a healthy diet. But some are better for you than others. It's best to choose foods containing monounsaturated and polyunsaturated fats such as omega-3 and 6. Eating too much saturated and trans fats, on the other hand, will increase your risk of heart disease and high cholesterol. What are fats? Paul Anthony Bennett fat is a kilojoule-dense nutrient needed for energy and to help absorb vitamins A, D, E and K.
Different types of fats: 1. Unsaturated fats Unsaturated fats help reduce the risk of heart disease and lower cholesterol levels. There are 2 types of unsaturated fats:
Polyunsaturated fats such as omega-3 and omega-6 fats (found in fish, nuts, and safflower and soybean oil, for example)
Monounsaturated fats (found in olive and canola oil, avocado, cashews and almonds, for example)
2. Saturated fats Normally solid at room temperature, 'sat fats' are often in dairy foods (butter, cream, full-fat milk and cheese), meat, coconut milk and cream, palm oil, cooking margarine, snacks like chips, cakes, biscuits and pastries, and takeaway foods. Consuming more than the recommended amount of saturated fat is linked to heart disease and high cholesterol. 3. Trans fats Paul Anthony Bennett trans fats have been processed so they 'behave' like a saturated fat. Trans fats increase the levels of 'bad' cholesterol and decreases the levels of 'good' cholesterol in the body, which increases the risk of heart disease. They can be found in butter, margarine (in small amounts), deep-fried and processed foods, cakes and pastries.
4. Cholesterol Cholesterol is a type of fat that comes from foods such as eggs and is also found in your blood. The 2 main types of cholesterol are: 'good' HDL (highdensity lipoprotein) cholesterol; and 'bad' LDL (low-density lipoprotein) cholesterol. High levels of LDL cholesterol can increase your risk of heart disease.
Are fats good for you? Healthy fats are unsaturated. They keep cholesterol levels within a healthy range, reduce your risk of heart problems and may be good for the skin, eyes and brain. Unsaturated fats are the best choice for a healthy diet. Unhealthy fats are saturated and trans fats, which can raise levels of 'bad' cholesterol and increase the risk of heart disease. A healthy diet can lower your risk for some of these conditions. A healthy eating plan includes vegetables, fruits, whole grains, fat-free or low-fat dairy products, lean meats, poultry, fish, beans, eggs, and nuts. It also limits how much sugar, salt, and fat you eat. What are the best foods to eat? Opt for foods that are high in unsaturated fats, which increase levels of 'good' cholesterol (HDL) and help lower levels of 'bad' cholesterol (LDL). These include: Avocado Almonds, cashews, peanuts, pine nuts, walnuts, Brazil nuts Cooking oils including canola, olive, peanut, soybean, rice bran, sesame and sunflower Spreads made from soybean, sunflower, safflower or canola Fish, especially tuna, salmon, sardines and blue mackerel Tahini Linseed (flaxseed) Chia seeds Avoid
foods that have higher levels of unhealthy fats. These include: Processed meats (such as bacon, ham, salami and frankfurts) Butter and cream Crisps and chips Pies and pastries Takeaway pizza Takeaway burgers Fried foods (e.g. spring rolls) Biscuits, doughnuts, muffins and cake Chocolate Ice cream
Healthy-eating tips Use extra virgin olive oil in cooking. Replace saturated fats with unsaturated fats; for example, use avocado, tahini, nut or seed butter instead of dairy butter. Eat fish, especially oily fish, twice a week.
Consume legume- or bean-based meals twice a week. Snack on nuts or add them to your cooking. Throw avocado in salads. Choose lean meats and trim any fat you can see (including chicken skin). Use table spreads.