Fat is an important part of a healthy diet. In fact, we actually need fats – the GOOD fats! They help in nutrient absorption, maintain cell membrane integrity and actually reduce the risk of heart attack and stroke. They provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins and are a great source of energising fuel. They also help in sugar and insulin metabolism and therefore contribute to long-term weight loss and weight maintenance. And because good fats make foods taste better, they help us enjoy the journey to a healthier lifestyle.
What are GOOD fats? These are the unsaturated fats: monounsaturated fats (MUFAs) and polyunsaturated fats. MUFAs lower ‘bad’ LDL cholesterol while boosting ‘good’ HDL cholesterol. Nuts like peanuts and pistachios, avocado, canola and olive oils are high in MUFAs. Polyunsaturated fats also help lower total and bad cholesterol and are a good source of omega-3 fatty acids. Oily fish like salmon, nuts like walnut, macadamia and almond, sesame and flax seeds, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats.