Page 12 - recipe book proofed May

Fats to Forget
 Hydrogenated fats or oils. These contain harmful trans-fats which can contribute to heart
disease, obesity and Type 2 Diabetes. This includes some pastries, soybean oils, palm oil,
some butters, shortening and margarine, salad dressings, fried foods cooked in
hydrogenated oils, such as chips.
 Foods containing BHA and/or BHT. These are two common synthetic (artificial) anti-
oxidants that some manufacturers add to foods to stop the fats in them going rancid on
shop shelves, e.g. some breads, pastries, cakes and
cake mixes and salad dressings.



Fabulous Fats
 All naturally occurring fats in PLANTS & Oily FISH. This
includes avocado, coconut, nuts and seeds
(especially walnuts, flaxseed, linseed and non-
hydrogenated canola oil) and salmon. These are the
Omega-3 rich fats that help to decrease inflammation and improve heart health in
menopausal women.
 Only some SATURATED animal fats. If you are overweight with a ‘fatty liver’ and you have
high cholesterol and you have symptoms of ‘estrogen-dominance’, it is still prudent to keep
a low intake of animal fats until you have undergone ‘Circuit Breaker’. This is because your
liver will not be able to metabolise fats efficiently if it is ‘fatty’. Keep animal fats to a
minimum e.g. 80% of your weekly intake should be plant fats and only 20% of your weekly
intake should be animal fats if you have put on lots of fat under your diaphragm. This
indicates a ‘fatty liver’.