Fats in the kitchen

7:00am Saturday 16th August 2008

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We are constantly told to reduce the amount of fat we eat, especially saturated fat, as it's high-calories and can raise cholesterol levels. High saturated fat intakes make weight-gain more likely and increase our risk of heart disease and stroke.

We should also avoid trans fats, as these act like saturated fats in the body - we can do this by avoiding products with 'hydrogenated vegetable oils' on the ingredients list.

Some fats are better for us - monounsaturated fatty acids (MUFAs) help lower LDL cholesterol, the baddie, and increase HDL cholesterol, the good stuff. Polyunsaturated fatty acids (PUFAs) are also good - these include omega-3 and omega-6, which our bodies need. It's easy to get omega-6 in the diet, but getting omega-3 takes a bit more effort.

Here are some great tips to help us stick with the better fats and get more of those important omega-3 and 6 fats:

• Use rapeseed oil instead of butter or margarine in baking - just use 5 tablespoons of oil for every 100g of butter.
• For healthy salad dressings, try using flaxseed oil - it's omega-3 rich with a lovely nutty flavour - or walnut oil for both omega-3 and omega-6.
• Add nuts and seeds to your breakfast cereal, salads, curries and stir-fries - use different types for variety and try grilling them for a toasted flavour.
• Aim to eat two portions of oily fish a week and don't forget the veg - dark green leafy vegetables are also a source of omega-3 fats.

So take a look at your cooking habits and stock your kitchen cupboard with a heart-healthier, MUFA and PUFA-rich vegetable oil today!