Art of Diet

Fat is an essential part of our diet and nutrition

by Ms H 

·       Fat is a concentrated source of energy –

·       Fat enables our bodies to process vitamins A, D, E and K

·       Like amino acids in protein, fat contains essential fatty acids (EFA’s). 

·        Fat provides a cushion to help protect our vital organs and provides heat insulation.

·       Some fatty acids – like omega 3 – may provide other health benefits such as flattering the reasoning processes of the brain.

The unsaturated fats, coming from vegetable sources, are better than saturated fats, coming from animal sources.  Due to their shape saturated fat molecules clump together easily; unsaturated fat molecules cannot clump together so easily.  Saturated fat is therefore more likely to stick to the sides of arteries and allow other saturated fat molecules to build up.

Hydrogenated fat is vegetable fat, (margarine). Hydrogenated unsaturated fat or trans-fat increases the risk of coronary heart disease by raising levels of LDL cholesterol and lowering levels of "good" HDL cholesterol in the blood.  This is the most important fat to avoid.

If you are overweight then you should attempt to reduce your total fat intake – try to replace fatty foods with fresh fruit, nuts and vegetables.  Increase your consumption of oily fish; salmon, trout, tuna, mackerel, nuts and seeds – omega 3 fats are known to provide many health benefits.

The extra virgin olive oil is good for salad dressings, and for frying and cooking the coconut oil is the best.

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