KNOW YOUR FATS
WHY DO WE NEED FAT? Fat can contribute positively to our diet, as long as we choose the right types of fats and moderate our intake to the appropriate amounts. Fat has many valuable functions in the body. For example fats: Are an important source of energy Protect vital organs Provide essential fatty acids that cannot be made by the body Help us absorb the fat-soluble vitamins A, D, E & K Fats and your heart Fats have different effects on cholesterol. Saturated and trans fats are called bad fats as they are not good for cholesterol whereas unsaturated fats are called good fats because they can help cholesterol. To get a good balance of fats, aim to reduce your intake of bad fats and boost your intake of good fats. Keeping a healthy weight is a good step towards a healthier heart. All fats are high in kilojoules (calories); if you are trying to lose weight, take particular care to moderate your overall fat intake. However, it s the quality or type of fat that s most important. It is now known that Omega-3 and Omega- 6 polyunsaturated fats, or good fats, are particularly good for heart health. 02
TYPE OF FAT EFFECT ON YOUR HEART EXAMPLES OF FOOD SOURCES Saturated BAD Fatty meat, butter, full-fat dairy, biscuits and pastries, tropical oils Trans BAD Cakes, pastries, some deep-fried fast foods Polyunsaturated - Omega-6 Polyunsaturated - Omega-3 GOOD GOOD Sunflower seeds and oil, soybean oil, walnuts, fish, margarine spreads Oily fish, linseed (flaxseed) oil, walnuts Monounsaturated GOOD Olive oil and olive oil based spreads, peanut oil, avocado, peanuts Essential fats Essential fats cannot be made in the body so you must get them from the Omega-3 and Omega-6 in your food. They are necessary for normal growth and development, for the formation of hormones and for general wellbeing. Getting the balance right Although you need to watch the overall amount of fat in your diet (about a third of your daily energy should come from fat), the type of fat you choose also has an important impact. To get a healthy balance of fats, most people need to boost their intake of good fats and reduce their intake of bad fats. 03
FATS I NEED MORE OF... There are two types of unsaturated fats or good fats, polyunsaturated fats and monounsaturated fats. They are both good for your heart. Polyunsaturated fats Omega-3 The plant form of Omega-3 is found naturally in walnuts, linseed (flaxseed), margarines and spreads made from them. A more complex form of Omega-3 is found in fish, particularly oily fish like tuna, salmon and sardines. Plant and fish Omega-3 offer good heart health benefits. Omega 6 Omega-6 fats are mainly found in plant foods like sunflower seeds, sesame seeds, corn and vegetable oils, margarines and spreads made from them. Plant Omega-6 offers good heart health benefits. Monounsaturated fats Olives, olive oil, avocados and nuts like almonds, pistachios and peanuts are all rich in good monounsaturated fat. 04
FATS I NEED LESS OF... Bad fats are not good for your cholesterol. They are mainly found in animal products, deep fried foods and bakery goods. Saturated fats Butter, fatty meat, meat products like sausages and burgers, full-fat milk, cheese and other dairy products, pies and pastries are the main sources of saturated fat. It is not necessary to cut these foods out completely but it is a good idea to choose reduced fat options where possible, to cut down your portion size or have them less often. Too much bad saturated fat is harmful for heart health. Trans fats Trans fats are formed when unsaturated fats undergo a process called hydrogenation to make them more solid. Trans fats are often found in oils used for commercially produced cakes, pastries, biscuits and take-aways. They also occur naturally in butter, whole milk, and in fatty meat. Too much bad trans fat in our diet is harmful for heart health. USE FOOD LABELS We can see the fats and oils we use for cooking and spreading but almost three quarters of the fat we eat is hidden in foods like cakes, biscuits, savoury snacks and meat products where the fat is not visible. Read food labels to find out how much fat is in your food. Some labels like those on spreads and oils will also tell you the types of fats they contain. Remember to choose those high in good polyunsaturated and monounsaturated fats, and low in bad saturated and trans fats. 05
FAT-WISE EATING GUIDE Use this guide for a healthy fat intake TYPE OF FAT LIMIT INTAKE EAT AND ENJOY Meat and poultry Fish and seafood Dairy products Cooking fats and oils Spreads Salad dressings Foods high in saturated and/or trans fat Fatty meat, pies, sausage rolls, sausages, burgers Fried/battered fish Full fat cheese, milk or yoghurt, cream Butter, ghee Butter, hard margarine Creamy dressings like Caesar salad dressing Foods lower in saturated fat and/or higher in unsaturated fats Lean red meat, poultry with the skin removed Oily fish such as mackerel, salmon, trout, sardines and tuna two to three times a week, white fish and seafood Low fat or skim milk and reduced fat yoghurts and cheese Sunflower, canola, linseed (flaxseed) and olive oils Polyunsaturated margarines and spreads, check they are virtually trans fat free Olive or nut (e.g. macadamia) oil based dressings Sauces Snacks Butter or cream based sauces Biscuits, cakes, pastries, crisps, fried savoury snacks Tomato-based sauces made using olive or vegetable oils Nuts, seeds, Tick approved snacks It s not just about fat. Following a heart healthy diet and lifestyle is also important 06
HEART HEALTHY EATING TIPS: Enjoy a wide variety of nutritious foods every day. Occasional treats can be incorporated into your menu in sensible amounts. Eat smaller portions from smaller plates and avoid second helpings. Aim to eat two serves of fruit and five serves of vegetables per day. Choose wholegrain varieties of cereal, bread, rice, pasta and noodles where possible. Select reduced fat yoghurts, milks, cheeses and other dairy foods. Choose lean cuts of meat and trim visible fat. Aim for two to three servings of oily fish (~150g/serve) per week (e.g. fresh or canned tuna, salmon or sardines). Swap butter for a healthier spread higher in good polyunsaturated and monounsaturated fats and lower in bad saturated and trans fats. Cut down on salt. Use herbs and spices to add flavour to your food instead. Choose foods with the Heart Foundation Tick where possible. Enjoy home cooked food as often as possible rather than relying too much on fast food. If cholesterol is a problem for you, choose foods enriched with plant sterols e.g. some margarine spreads. Plant sterols are clinically proven to actively lower cholesterol absorption. 07
HEART HEALTHY LIFESTYLE TIPS Avoid smoking. If you drink alcohol, have no more than two standard drinks on any day, and some alcohol free days each week. Drink plenty of water every day. Get active! About 30 minutes of moderateintensity activity like brisk walking on most days is recommended. Choose something you enjoy and be realistic. Achieve and maintain a healthy weight. Learn simple techniques to control your stress and take time to relax. PLANNING FOR CHANGE Whilst reading this information you may have found things that you feel you could change why not record them here? Try to make just one small change at a time. I will.. 1. 2. 3. The best time to get started and enjoy your heart healthy lifestyle is RIGHT NOW. Contact your doctor, dietitian or practice nurse for more information and specialised advice. For more information on heart healthy eating, please visit www.floraloveyourheart.com.au or www.floraloveyourheart.co.nz NOVEMBER 2010