Years later, we can now obviously see that the whole eating less fat deal is not helping our current situation. The rise of cardiovascular disease is not slowing down and the quality of food most people consume has plummeted. I think that it is time that we stop avoiding foods that naturally occur in nature, and become more concerned with avoiding the substances that are edible and taste good - but are not real food.
As this low-fat belief still remains throughout our present diets, I am pleased to tell you that eating healthy fat is actually good for you. In fact, it is vital for you to eat. Fat is necessary for nerve function, cell communication, protecting brain cells, digestion, reducing inflammation, the formation of hormones (which regulate your metabolism), and helping to keep your blood sugar balanced.
Many people in the nutrition industry are now pointing their fingers at omega-6s, or linoleic acid (found in vegetable oils, grains, and grain-fed animals) as the latest dangerous fat. Although there is some truth to this, the real issue resides in just how much omega-6 fat a person eats. Omega-6 and omega-3 oils have a complex relationship. In order for omega-6 oils to be beneficial, they need to be in balance with omega-3 fats. Our ancestors ate a ratio of 1:1 or 1:2 of omega-3 to omega-6 fats. Presently, very few people eat adequate amounts of omega-3 fat and copious amounts of omega-6, with a ratio of 1:10 or 1:40.
In addition, organic high quality sources of natural saturated fat like butter, lard, and tallow contain high amounts of the fat soluble vitamins A, D, E, and K. These particular vitamins actually need the presence of fat to be absorbed and are absolutely essential for the proper utilization of other vitamins and minerals. For instance, when you eat a carrot, in order for your body to be able to convert beta-carotene to Vitamin A, you need to be eating some type of fat with the carrot for your body to be able to make the conversion into Vitamin A.
I will go over some fats throughout this post that I believe to be particularly exceptional. I want to make it very clear that the source of where you receive your fat determines whether it is harmful or beneficial. Fried foods, trans fats, and an overabundance of omega-6 fats are all fats that you will want to lessen or eliminate in your diet.
Below is a list of healthy fats I would recommend:
- Coconut Oil: Coconut oil has become one of my favorite fats. It truly is a fat that works wonders. Many people are afraid to eat coconut oil, as it is classified as a saturated fat. Although this is true, coconut oil is considered to be a medium chain fatty acid (MCFA). MCFAs are sent to the liver almost immediately to be used for energy, versus storage. Coconut oil also contains a substance called lauric acid. Lauric acid is found in high concentrations in human breast milk and converts into another compound called monolaurin - known for its ability to strengthen the immune system. Coconut oil also contains antibacterial, antiviral, and antimicrobial properties, all of which are great for fighting off infections. For those of you who suffer from any type of fungal or yeast issues, coconut oil can be use via consumption or anywhere on your skin. Coconut oil can also be used for your skin, hair, metabolism, shaving, thai curries, and is even on the forefront for Alzheimer's research! Below is a link with recipes utilizing coconut milk or fat.
- Fish Oil: Fish oil is a powerful oil most known for its omega-3 content and ability to reduce inflammation. Omega-3 stands for omega-3 fatty acid, which is a polyunsaturated fatty acid. It also includes a group of three fats called Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). ALA is a plant-based fatty acid - EPA and DHA are animal based. Fish oil contains compounds called DHA and EPA. DHA and EPA are key components in healthy brain function. Vegetarians need to be particularly mindful in getting enough omega-3s, as ALA is their major omega-3 source and does not easily convert into DHA and EPA. When using fish as a source of omega-3 oils, I would recommend avoiding farmed-fish and go for the wild caught. If you are weary of eating salmon due to overfishing practices, try a can of sardines in the same way you would make a tuna salad. I like these brands:
http://www.nordicnaturals.com/
- Olive Oil: Most people are aware that olive oil is a healthy fat. When buying olive oil, it is important to buy extra virgin and in a dark bottle. If olive oil is exposed to air or light, it will easily become rancid and contain very few medicinal properties.
- Organic Butter
- Avocado
- Nuts and seeds (walnuts, flaxseeds, pumpkin seeds, almonds)
- Eggs
- Organic Full Fat Dairy
- Grass-fed/Organic Animal Fat: Eating fat from an animal that was grass-fed or free-ranged is the best way to get healthy fat from animal products. If the animal you consume had a healthy diet, they will contain many more nutrients (and have had a much more pleasant life). Don't be afraid to eat that fat on your bacon.
Sources
http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84
http://www.hsph.harvard.edu/nutritionsource/omega-3/
http://wellnessmama.com/2072/benefits-of-coconut-oil/
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