Sunday, October 20, 2002		Health bites

Friendly fats and oils
Sukhdeep Kaur

IS it the garlic, fish, pasta, fresh fruits and vegetables or the olive oil that gives Mediterraneans a reputation for healthy eating? Research suggests that we should eat more of all these foods, but they also say that certain oils are extra good for you.

Many of us have been frightened away from anything remotely fatty for the fear of heart disease but cutting back too far can lead to a whole host of health problems, including, yes, heart disease! Just as important in our diets as protein, carbohydrates, vitamins and minerals are fats and oils.

Nutrients in fats and oils, called the essential fatty acids are needed by every cell in the body and play a vital role in maintaining our health. But don’t choose any old oil. The right kind can help our hearts pumping; our joints supple and can improve the texture of our skin. The wrong kind could do more harm than good. But how do you know which is best for health?

Most of the oils and margarines we see on shelves are mass produced and even though the labels make more attractive claims, such as "low in cholesterol" or high in "polyunsaturates", many are processed with solvents and subjected to high temperatures which destroy certain nutrients. The key process, when it comes to quality, is "cold-pressing." This means that the oil has been extracted by a natural method which doesn’t damage essential fatty acids. Quality oils use the words "cold-pressed", "unfiltered" or "extra virgin" on the label. Make sure fats and spreads have the words non-hydrogenated on them. If they are organic too, then so much the better.

Hazelnut oil is rich in minerals and essential fats. Use in pancakes, cakes baking. Seasame oil is high in lecithin which makes it good for depression and anxiety. Use in mayonnaise, pasta sauces and stir fries. Walnut oil is rich in the same essential fatty acids as oily fish and good source of Vitamin E. Use with lemon juice to dress salads and in vegetarian dishes pumpkin or squash or squash seed oils help the heart and in circulation and are good for the digestion. Sprinkle on cooked vegetables and pasta dishes.

Monosaturates and Polyunsaturates: Olive oil, grapeseed oil, sunflower oil, hazelnut oil and hazelnuts, sesame oil, walnut oils and walnuts, pumpkin and squash seed oils, olives, almonds, avocados, cashew nuts, peanuts, pistachios, pine nuts, brazail nuts, sesame seeds, oil fish (such as mackered, tuna, salmon, sardine, herring) pumpkin seeds, sunflower oil.

Saturates: Full fat milk and cream, cheese, suet and lard, fatty meats, hard margarine, milk and cream.

• Always store oils in a cool, dark cupboard or in a fridge.

• Their shelf life is short, buy oils in small quantities and check their expiry date.

• If you cook with oils, don’t allow them to burn or smoke. This alters their chemical structure and nutritional value.

• Adding a little water to the oil when using in a wok. Sauteing may make it spit. But it reduces damage to the oil.

• Make sure your oil comes in cans or glass bottles — avoid plastic.

Olive oil is a great health booster but if you want all the benefits of this diet, remember that fresh is best — eat five helpings of vegetables, salads and fruits every day. Use garlic, onions to liven up meals — they are full of allicin which fight infection. Tomato-rich diets can reduce the risk of heart disease by 50 per cent, peppers have more Vitamin C than oranges and herbs have a multitude of health benefits. It’s not just your health you will help improve but the flavour of your foods. Cook or dress as many as you can with olive oil.