Healthy Fats…did you ever think there was such a thing! In today’s world most of us are told to avoid fats all together. Low-Fat, Fat-Free, Non-Fat and so on…but including a balance of healthy fats in our diet is beneficial and a great way to keep us feeling full and energized!
*So What are Healthy Fats and Why do we Need Them?
Good vs Bad –
Fat is an important part of a healthy diet, rather then eating only a low-fat diet, it’s more important to focus on eating more beneficial “good” fats and limiting harmful “bad” fats.
Types of Fat –
Essential Fatty Acids-
- EFA’s are our Omega 3 and Omega 6 fats. The body can make most of the fat it needs from our diet, but these two it can not and they must be obtained from food, and be balanced in the body.
Good Fats –
- Monounsaturated – protect the heart and support healthy fat storage, and energy levels. Healthy choices include: avocados, avocado oil, olives, olive oil, almonds, macadamia nuts and duck fat. Less Healthy choices include: peanuts and canola oil.
- Polyunsaturated – include Omega 3 and Omega 6 fats! As said above these fats need to in balance in the body. Today most of us eat more Omega 6 than we need, which is not of benefit to the body. Over consumption of Omega 6 comes from prepackaged food like, cookies, chips and cracker. Eating more Omega 3 helps to keep the body in balance. Healthy choices include: seafood(salmon, shrimp, sardines), walnuts, grass-fed beef, and flaxseed for your Omega 3. Pumpkin seeds, peanut butter, duck fat, pecans, and bacon grease(from pasture raised pork) for your Omega 6. Remember you need both!
Bad Fat –
- Trans Fat – simply put this is the worst fat and should be avoided! Trans fats are of no real benefit to the body. They are known to raise bad cholesterol(LDL) and lower the level of good cholesterol(HDL) in the body. As well as causing inflammation. Primary sources include: margarine, vegetable shortening, fried foods, packaged snack foods, commercially made baked goods and any form of hydrogenated or partially hydrogenated vegetable oils.
Saturated Fat –
- In a category all its own, it can not really to be classified bad or good. Saturated fat has had a bad rap for many years, but now also has been shown to have its benefits. While not as harmful as trans fat, saturated fats can have is negative impacts but cutting out of our diet compete can also be a disadvantage. Moderation from clean sources is the best way to include saturated fats. Healthy choices include: coconut oil, MCT oil, butter, grass-fed and pasture raised red meats, chicken skin, whole fat dairy product and lard.
Why Eat Fat –
- Fats provides us with long burning energy and a feeling of fullness.
- Fats are the building blocks for our cells and hormones.
- Fats allow us to absorb our fat soluble vitamins, A, D, E and K.
- Fats make our foods taste good!
- Fats are best used when properly digested by the body, healthy digestion is key.
- Healthy fats are said to lower the inflammatory impact of our bad cholesterol(LDL) and increase our good cholesterol(HDL).
With fats remember moderation and balance are key!
* For more reference see –
*Please remember this page is purely informational, if you have any current dietary restrictions please remember to follow all protocols in place by your physician.