Men\'s Health UK - 10.2019

62 MEN’S HEALTH

GUT

Rule 02

Fuel Up On Fat

Why You Need It

Fat has long been blamed as the key cause

of heart disease. But the latest research suggests that our

cardiovascular problems are caused by a range of issues, from

genes to hypertension and even inflammation caused by refined

foods and sugar. In reality, the right kinds of fat can help your heart,

as well as assisting in nutrient absorption. Grease is the word.

How Much You Need

In the simplest terms? Six thumb-sized portions

a day will do it. It doesn’t all have to be avocado, either. Get your fats

from high-quality proteins (oily fish, grass-fed beef ) and use whole fats

(butter, olive oil) when cooking, instead of those engineered in a lab (such

as margarine). In general, for overall health, eat a broad mix of fat sources:

monounsaturated (like almonds and, yes, avocados), polyunsaturated

(flax seeds, walnuts, fish) and saturated (dark chocolate, if you fancy it).

Q: What’s so

special about

omega-3 anyway?

A: Though these

essential fatty acids

are crucial for a range

of heart and brain

functions, many men

don’t get enough of

them. The two types

to look out for are

EPA and DHA, the

kinds your body

“uses” most easily.

You’ll find high

amounts in seafood

• particularly cold-
  water fish, which
  carry more fat for
  insulation. Vegans
  should consider
  supplementing.
  Dr Chris Mohr, nutrition consultant

1 QUESTION 1 ANSWER

GET COOKING

DIY SALMON

SUSHI ROLLS

Making omega-3-rich

sushi doesn’t require

a paddle, rolling mats

and Michelin-level

knife skills. With this

simplified approach,

just fill and fold like

you would a fajita

INGREDIENTS

SERVES 5

Rice vinegar, 2tbsp

Sugar, ¼tsp

Sushi rice, 270g

Sashimi-grade salmon

fillets, 2, skinless

and centre-cut

Nori, 5 sheets, quartered

Cucumber, ½, peeled,

seeded and thinly sliced

An avoc ado, thinly sliced

01/ Start with the

rice. In a small bowl,

mix the vinegar and

sugar until dissolved,

then set to one side.

In a large pan, add

the rice and 450ml of

water. Bring to a boil,

then lower the heat

and cover. Cook until

tender; it should take

15-20 minutes.

02/ Remove from

the heat. Stir in the

vinegar mixture.

Continue to stir the

rice until sticky, adding

a dash of extra water

if needed. Transfer

to a large bowl.

03/ Transfer the

salmon to a cutting

board and slice into

strips about the size

of the nori squares.

To serve, take a nori

square and add a

spoonful of sticky rice.

Top with a salmon

slice, cucumber,

avocado (another

source of healthy fats)

and sesame seeds.

Serve with soy sauce,

ginger and wasabi.

HOW FAT

FUNCTIONS

Just like the stuff on your

plate, the fat in your body is

not all created equal. Science

has identified three types of

fat cells: beige (neutral), white

(not good) and brown (pretty

great). A healthful diet

boosts brown-fat activity

BROWN

BEIGE

WHITE

When beige fat turns brown, fat

burning increases, inflammation

decreases and the risk of

metabolic disorders falls.

When beige fat turns white,

fat burning decreases,

inflammation increases,

and the risk of metabolic

disorders rises.

Three

Cooking Oils

Yo u ’r e N o t

Using Enough

Don’t restrict yourself to

sunflower oil, olive oil and

butter. Try these for a

range of extra benefits

01/ Duck Fat

Cook your

vegetables in this

full-flavoured fat and you

may never go back. It has

a high smoke point and a

decent ratio of fatty acids.

02/ Roasted

Walnut

Combine this with

the juice from half a lemon,

a spoonful of Dijon, salt

and pepper for a salad

dressing upgrade.

03/ Ghee

This is a clarified

butter, which

means the milk solids

have been removed for

a more robust flavour. It’s

high in omega-3, too.

ROLL UP FOR A

HASSLE-FREE HEART

AND MIND BOOST