This is a question many of my clients ask me, as well as do I eat carbs – hell yeah I LOVE carbs..
So let’s talk fat…
There are four types of fat, saturated fat which you want to limit in your diet. They come mainly from animal products, meat fat, butter, lard and processed foods! So out with the pies, pastry, biscuits and cakes, or at least eat them in moderation. Coconut oil is a saturated fat but because of its structure is completely different to other saturated fats, it should be included in your diet.
The next is monounsaturated fat, said to have the greatest health benefits and come from olive oil, avocados, olives, nuts and seeds and can reduce LDL cholesterol. Then we have polyunsaturated fat which are found in vegetable oil and oily fish and can reduce LDL.
Finally we have essential fatty acids. These cannot be made by our bodies so have to come from our food. They are Omega 3 and Omega 6. Omega 3 are known to lower the risk of heart attacks. Omega 6 are super important for cell function and for healthy skin and lower LDL cholesterol.
The best source for these fats are from oily fish with sardines being the highest source. Also linseeds, linseed oil, seeds, walnuts, rapeseed oil, soybeans, kale and spinach.
So let’s give a round of applause to sardines and their health benefits.