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Less Fat

Less Fat

 

The 5 Types of Fat
  • Saturated fat Found in meat, dairy products and manufactured foods such as cakes and pies. Our intake should be kept to a minimum as it increases 'bad' cholesterol in the blood - a risk factor for heart problems.
  • Trans fat Found in hard margarine, cooking fats and processed baked goods like biscuits. It increases bad cholesterol and actually lowers the 'good' cholesterol that helps to unclog arteries.
  • Monounsaturated fat Found in olive oil, rapeseed oil, avocados, nuts, meat and fish. This is good for the heart as it lowers bad cholesterol without affecting good.
  • Polyunsaturated fat Found in safflower, sunflower and corn oils. It lowers both types of cholesterol.
  • Essential fatty acids Omega-3 fatty acids are found in oily fish such as tuna, sardines and salmon. They help prevent blood clots forming and protect the heart. Omega-6 fatty acids are in linseed oil and green leafy vegetables. These help boost the immune system and improve dry skin conditions such as eczema.
Easy ways to eat less Fat
  • Choose semi-skimmed milk. It hardly tastes any different to full cream milk and is a rich source of the mineral calcium - essential for healthy teeth and bones.
  • Buy margarine labelled 'high in polyunsaturates' and use in place of butter.
  • Use low-fat yoghurt, low-fat fromage frais, or creme fraiche (all available in most supermarkets) instead of cream.
  • Eat half-fat cheese, cottage cheese or have smaller portions of stronger-flavoured cheese.
  • Snack on nuts or dried fruit rather than crisps, chocolates and biscuits.
  • Have fresh or baked fruit for pudding in place of cakes or pies.
  • Try microwaving, steaming, boiling or grilling rather than roasting or frying.
  • Buy leaner cuts of meat and trim any visible fat off before cooking.
  • Reduce the amount of fatty meats, like sausages and beef burgers, you eat.
  • Eat pastry in moderation as it contains a lot of saturated fat.
  • Measure oil for cooking using a spoon rather than pouring straight from the bottle. Alternatively use a spray oil.
  • Cut down on chips. If you do cook them remember oven chips are lowest in fat.
The fat you can eat without feeling guilty
Take a leaf out of the Mediterranean cookbook and use olive oil. It's the healthiest oil you can cook with. Not only has it been found to offer protection against heart disease, scientists also believe it can help prevent bowel cancer. For maximum benefits buy 'extra virgin' olive oil.
Read the label
Shop-bought cakes, biscuits and pastries are hidden sources of saturated fat. Look out for 'hydrogenated oil' in the ingredients list and eat small amounts of these foods as treats rather than as a regular part of your everyday diet.
Did You Know?
If you want to fry foods buy a non-stick wok – you'll only need a tiny amount of oil to stir-fry meat and vegetables.
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'fat-free foods' products that are labelled fat-free are often loaded with E numbers, artificial sweeteners and calories. They contain few vitamins and minerals. Always read the label. Read the Label Shop-bought cakes, biscuits and pastries are hidden sources of saturated fat. Look out for 'hydrogenated oil' in the ingredients list and eat small amounts of these foods as treats rather than as a regular part of your everyday diet.


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