Fats and Oils – how to use them for health

Recently there has been information / news on Omega3 oils- essential fatty acids (Fish oil mainly). It is frustrating and quite amazing how the press are always so keen on taking a negative piece of information that they can sensationalise and scare people with so very littleFish oil caps.jp truth in it. In fact fish oil capsules did not even appear or were even tested in the study that attacked supplements.

I do suggest reading the report that Alliance for Natural health have published


Guide to Good Fats

Contrary to what the government would have you believe: Fats are good for you. Much better for you than excess carbohydrates. If you eat the natural fats in good foods this fills you up, satisfies hunger and cravings more readily. I am not advocating that you eat blocks of fat. Choose your fats wisely, eat in moderation and with other appropriate foods.

Adding olive oil to your sandwich/baguette instead of butter (or even worse a processed vegetable spread) is just unheard of and yet it is delicious and healthy. My kids prefer it to butter, they like the olive oil dripping on their plate so they can dip their last bits of crusts in.

The following fats are ALL vital for good health – but lets get this straight:

To keep fats safe in the body – consume high amounts of antioxidant foods, fresh vegetables and fruits, and even consider taking Vitamin E and Vitamin C Antioxidant supplements. Omega3 oils and Vitamin E thin the blood helping to keep it healthy, however you should consult your doctor if you are taking blood thinning medications before taking these.

Keep Fish oil and flax oil liquid or capsules in the fridge and consume within the advised time.

There are 3 main pathways for inflammation, and all of these use fats. The pathway supported by Omega3 is the only anti-inflammatory pathway, all the others support inflammation. It is vital to get the ratios higher on the side of Omega3. This can have a huge effect in conditions like Eczema, Arthritis and other immune dysfunction conditions.

Healthy Fats

Monounsaturated Fatty Acids:

Olive Oil, sesame oil, avocado, almonds, olives, sesame seeds, tahini paste. Decrease total blood cholesterol but maintain your HDL (healthy)

Polyunsaturated Fatty Acids:

Safflower, soybean, walnuts, pumpkin, sunflower seeds. Decreases total blood cholesterol by lowering both LDL cholesterol and HDL cholesterol

Omega-3 Fatty Acids:

Highly polyunsaturated, found in high quantities in oily fish, such as mackerel, salmon, herring and sardines. Other sources are from flaxseeds, walnuts, Can help cancer, cardiovascular disease, immune function, brain health and arthritis.

Omega-6 Fatty Acids:
Safflower oil, corn oil, Evening Primrose oil, sunflower oil, Hemp oil, walnut oil, sesame oil, eggs from free-range chickens. almonds, walnuts, pine nuts, sesame seeds, sunflower seeds, pumpkin seeds.

Health benefits of omega 6 (if taken in the right ratio to omega 3):

Further reading:

Fats that Heal and Fat that Kill – By Udo Erasamus

One Response to Fats and Oils – how to use them for health

  1. claire1978 says:

    This was really interesting, funny how fats get the bad rep, I was told I was better off having some sweets by somebody today, after reading this I don’t think so!

Leave a Reply

Your email address will not be published. Required fields are marked *