Zumo news

Mar01

ZUMO NEWS GOES LARGE: THE INTERVIEW

Nutritionist, Sarah Keogh, tells us all about fat. Great!

Ed: Let’s talk about fat. Good fat. Polyunsaturated fats and omega oils to be precise. Firstly where do they come from?

Sarah: Polyunsaturated fats/Omega Oils are found in nuts and seeds and in any oils made from these, such as sunflower oil. They actually help to reduce your risk of heart disease and also play a role in helping to keep skin and hair healthy.  They are also the type of fat found in fish. There are two main types of polyunsaturated fat – known as omega-3 (mainly from fish) and omega-6 (mainly from seeds) and both of these are essential for good health. 

Ed: Are there any other good fats?

Sarah: Monounsaturated fat is found in olive oil, nuts and oil-rich fruits like avocado and acai.  This type of fat also helps to reduce your risk of heart disease and can be safely used by people trying to lower their cholesterol.

Ed: How can I get more healthy fats?

Sarah: First look at all the unhealthy fats you might be eating – if you overdo it on treat foods that are high in saturated fat you need to cut back and look for some healthier alternatives. 

Nuts make a great snack – and they don’t always have to be roasted and salted! – try brazil nuts or hazel nuts with dried fruit like raisins or apricots.

Use olive oil or rapeseed (canola) oil in cooking or for salad dressings

Include oil-rich fruit like avocado or acai in salads or smoothies

Top yoghurt with seeds like pumpkin, sesame, sunflower or pine nuts or sprinkle them over salads.

Eat oil-rich fish at least once a week to boost your omega-3 fats.  Try salmon, trout, mackerel, herring or sardines.

Tags: health,