In support of Heart Week, I thought it would be a good time to discuss the benefits of including the healthy fats in our diet.
Even for people managing their weight, it is vital that healthy fats are included in their diet. Its all about portion size and moderation.
Avocado
Technically a fruit but often eaten as a vegetable is a fantastic alternative to use as a spread on toast, with your poached eggs in the morning, in a salad or even in smoothies!
Avocados are rich in the monounsaturated fat, having a protective effect against heart disease, and in particular – can reduce our ‘bad’ LDL cholesterol.
Just watch your portion size! I recommend to enjoy about ¼ of a medium avocado each day for good health, as a whole medium avocado (240g) is equivalent to about 4 slices white bread (in terms of kilojoules). Even though it is a healthy fat, it is still a fat and quite energy dense, so enjoy in smaller portions.
Oils
I often am asked which are the healthy oils to use for cooking. Due to their high profile of heart protective healthy fats (monounsaturated and polyunsaturated fats), I recommend:
– Olive oil
– Canola oil
– Sunflower oil
– Safflower oil
– Peanut oil
– Soybean oil
– Grapeseed oil
Olive oil is a great one to dress salads rather than for stir-frying due to its lower smoke point.
Using the cooking spray canola oil or brushing oil onto the pan can greatly reduce the use of oil in your cooking. Try this onto roasted vegetables including potato for a crispy finish!
Nuts
Nuts are another versatile food with huge nutritional benefits and can be used in so many different ways.
I like to encourage people to enjoy a variety of nuts for variety of nutrients and to keep foods interesting. However I am often asked which are the best nuts to eat. Walnuts, Hazelnuts, Brazil nuts are high in the healthy polyunsaturated fats, along with almonds, which are high in the healthy monounsaturated fats. Go for a mix of these.
Try sprinkling walnuts or pine nuts into your salad, add almonds and walnuts to your muesli in the morning, or add cashews to a chicken or beef and vegetable stirfry for an added crunch.
Either way you will be doing your heart and blood vessels a world of good by including them most days of the week.
Keep to approx. 1 small handful (30g) of unsalted raw nuts per day.
