The Low Down On Good Fats

The Low Down On Good Fats Heart Foundation of Australia promoting Heart Health

The Low Down On Good Fats

The Low Down On Good Fats

But I thought fat was bad?

Not all fats are bad, there are good fats too. It’s important to swap the bad, unhealthy fats in your family’s diet for good, healthy fats.

Which ones are the good fats? Why are they healthy anyway?
Monounsaturated and polyunsaturated fats are healthy fats because they reduce ‘bad’ LDL cholesterol in our blood, so including these fats in our diets reduces our risk of heart disease. They also contain healthy nutrients such as antioxidants and essential fatty acids.

Where can I find these healthy fats?
Monounsaturated fats can be found in foods like avocados, almonds, cashews, macadamias and cooking oils or margarine spreads made from oils such as canola and olive oils.

Polyunsaturated fats can be divided into 2 groups – omega-6 and omega-3s. They help to increase the ‘good’ HDL cholesterol in our blood. These fats can be found in oily fish, tahini (sesame paste), walnuts and margarine spreads made from polyunsaturated oils.  Oils which contain polyunsaturated fats include soy, sunflower, sesame and safflower oils. You can also look out for foods which contain added omega-3s.

How do I include these in my family’s diet?
Our practical tips can help you include a wide variety of the good fats:
Avocados – spread on toast, wraps or sandwiches; mix chunks into salads
Almonds – enjoy a handful as a filling snack
Cashew nuts – toast lightly in the oven and toss into stir fry dishes
Walnuts – include these when baking snacks like cakes and biscuits, or grind up and sprinkle over cereal.
Tahini- is found in hummus as well as being a spread in itself
Linseeds – use seeds in baking or salads, and look out for linseed bread when it’s on special
Margarine – spread on toast, sandwiches and use in baking in place of butter
Fish – tins of Tick approved salmon and tuna are cheap, quick and easy ways to incorporate omega 3 into your diet. Try our delicious fish recipes.
Healthy oils – Choose sunflower, olive, canola, safflower, soybean, sesame, macadamia, peanut oil and vegetable oils described as polyunsaturated or monounsaturated on their labels, particularly ones which carry the Tick.

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Iced Berry Pudding

Iced berry pudding

Iced Berry Pudding


    Whip the cream in a big bowl so it is softly whipped, then stir in the custard. Put this in the freezer for about an hour and a half, until it is starting to freeze around the edges.
    Meanwhile, put the sugar in a pan with 100ml/31⁄2fl oz rum. Heat slowly until the sugar has dissolved, tip in the fruits, and simmer gently for one minute to plump up the fruit. Pour everything into a wide bowl (so it cools as quickly as possible), and leave until cold (about an hour). Add the extra tablespoon of rum for a bit more kick.
    Stir the cream and custard with a balloon whisk to break it all up, then stir in the cooled fruit. Pour the mixture into a 1.2 litre/ 2 pint pudding basin, cover and freeze overnight until firm (or for up to 1 month).
    To serve, dip the basin quickly into boiling water to loosen the pudding, go round the sides with a round-bladed knife, then turn the pudding out onto a serving plate. Decorate with clusters of frosted bay leaves and grapes (see ‘how to make the decorations’) around the base.

To make the decorations:  

    Lay the grapes and bay leaves on kitchen paper on a small tray. Lightly beat 1 egg white, then brush all over the grapes and leaves. Roll or sprinkle with caster sugar to cover, then leave to dry. Store in an airtight container for up to 2 days.

Recipe Source: BBC Good Food

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