How to make sure to get the fats your body needs

Many of us think ‘fat’, is a dirty word, but fat is actually an essential part of our diet, with many health benefits.

The key is to eat the right fights and ditch the dodgy fats that can do our bodies more harm than good. 

A recent study found that eight out of 10 Australians have low levels of Omega-3s. This is worrying news, as Omega-3s are necessary for optimum health, including reducing risk of cardiovascular disease, inflammatory diseases, and mood disorders.

Omega-3 is an essential fat: our bodies can’t make this itself, so it’s only source is from the food we eat.

It’s an unsaturated fat that has many health benefits, especially if you cut out saturated fats in your diet, such as those found in processed foods, pastries and take away meals.

You can include healthy Omega-3 fats to your diet by eating:

• Oily fish, such as salmon, mackerel, sardine, trout, snapper and tuna are ideal. Aim to eat 2–3 serves of fish (including oily fish) per week as part of a heart healthy diet.
• The Australian Heart Foundation  recommends that all Australians should aim for 1 gram of plant-sourced omega-3 each day. Add spinach, walnuts, hazelnuts, flaxseeds, olive oil to your daily eating plan.
• Dairy products, such as cheese, and lean animal meat are also healthy additions to your overall Omega-3 intake.
• Supplementing your diet through Krill Oil may be ideal for those who dislike fish, or are unable to achieve a balanced diet as suggested. Krill is a more easily absorbed form of Omega-3.

If you’re worried about your Omega-3 levels, then a simple, self-administered finger prick test can tell you your levels. Together with your healthcare practitioner, you can analyse the results and make the necessary lifestyle changes.

The Omega-3 index Test is available through selected practitioners and pharmacies. A full list of participants is available here.

Do you make sure you eat plenty of healthy fats? Do you take any supplements to help with this?