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 you sandwich 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. See FoodSpa sandwiches
- Fats are concentrated source of energy.
- Carries and transports the fat-soluble vitamins A, D, E, and K.
- Helps the body use protein and carbohydrates more efficiently.
- A component of every cell wall.
- Deposits of fat in the body serve to support and cushion vital organs, and to provide insulation.
- The body’s chief storage form for energy and work.
- Carries the compounds that give foods their aroma and flavor.
- Cholesterol is vital for making hormones and Vitamin D (which actually is a hormone named wrongly)
- Can determine the amount of inflammation there is in the body.
The following fats are ALL vital for good health – but lets get this straight:
- 1. Omega3 is lacking or in too small amounts in most people’s diet – the ratio should be much higher than all other fats. So oily fish, fish oil and flax oil should be increased.
- 2. Don’t supplement with Omega6 oils, use these oils stated below in your diet and only supplement Omega3 oils as well as have in diet. The recommended ratio is best consumed in a ratio of about 3:1 – three omega 6 for one Omega3 or more.
- 3. Consuming too much fat – even healthy fats can be aging and puts pressure on digestion – you must consume large amounts of antioxidant foods with these fats as even the good fats will oxidize in the body, taking an antioxidant supplement is a good idea with any fats in the diet.
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.
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):
- Reduces the aches and pains of rheumatoid arthritis
- Relieves the discomforts of PMS, endometriosis, and fibrocystic breasts
- Reduces the symptoms of eczema and psoriasis
- Clears up acne and rosacea
- Prevents and improves diabetic neuropathy
- Aids in cancer treatment