Benefits of Healthy Fats

Fat is Back!

For a few decades, dietary fat was demonized. The public was taught that “fat makes us fat” and that is simply not the case. Dietary fat is a necessary nutritional requirement for our health.

Some Fast Facts about FAT:

Essential Macronutrient, meaning the body cannot make it & must obtain through diet
Slow digesting & provides satiation
Absorption of Vitamins A D E & K
Protects the internal organs of the body
Required to produce cholesterol, the precursor to all hormones
Needed to Maintain all hormone production
Assists in: the formation of the cellular membrane, cell repair & building, wound healing
The brain is upwards of 60% fat!! Fats support cognitive/brain function & nerve functioning. Our brain is our control center & the nervous system is our lifeline!
Influences heart health & lipid levels

Fats are digested the slowest but the most energy-efficient form of food, since they are more calorie dense per gram (9 calories versus 4) compared the two other macronutrients, carbs and protein.

Here are the Top Benefits of including Healthy Fats into your daily diet:

• Improves cognitive function & decreased brain fog
• Boosts brain health (your brain is made up over 60% fat!)
• Decreases risk of Alzheimer’s and other neurological conditions
• Improves nervous system functioning and nerve firing
• Can balance Cholesterol levels
• Improve HDL levels (the “healthy” cholesterol) & lower LDL
• Increased satiety & fullness with meals
• Curbs cravings, especially sweets & carbs
• Boosts metabolism and “metabolic flexibility” (using fat, instead of glucose, for fuel)
• Can increase weight loss
• Better absorption of Fat-Soluble vitamins (Vit A, D, E, K)  & reduce nutritional deficiencies

Healthy dietary fat should be a part of everyone’s diet. The amount depends on the person’s genetics, current health, blood work, health goals, activity level, etc.

Questions about how much you should eat? I work with clients 1:1 and provide specific macronutrient and calorie recommendations for their individual goals. Contact me about how to get started.

Here are my favorite Healthy Fats: 

Plant Sources:

• Raw nuts: almonds, walnuts, pecans, macadamia nuts, brazil nuts, hazelnuts, pistachios, cashews, sunflower seeds, pine nuts
• Natural nut or seed butter
• Coconut butter/manna
• Tahini (sesame seed paste)
• Flaxseed & Flax Oil
• Chia Seeds
• Avocado
• Whole free-range/organic eggs
• Olives

Animal Sources:
High quality fattier cuts of meats (grass fed red meat, pork, chicken thighs, ground chicken, ground turkey) fattier fish such as salmon, tuna, herring, makerel, swordfish etc. Organic dairy such as feta, goat cheese, kefir if no health conditions present.

Baking & Cooking Oils: (Baking, roasting, frying; temps over 375F)

• Unrefined, extra-virgin organic Coconut Oil
• (Kerrygold) Grass Fed butter
• Ghee (clarified butter) or Lard
• Refined Avocado oil

Non-Cooking Oils (best for room temp or only light cooking up to 325F & dressings)

• MCT Oil
• Extra virgin & virgin olive oil
• Almond oil
• Pumpkin Seed Oil

Unhealthy Fats to Avoid: Processed oils: Vegetable, soybean, corn, cottonseed, canola, sunflower, safflower, margarine, vegetable shortening, hydrogenated fats/oils (Trans-fats)

These should be avoided at all costs! These processed fats will increase LDL levels, blood pressure, and creates plaque within your arterial walls. These increase your risk of blood clots, risk of stroke, heart attack and all cardio-vascular conditions and disease.

These are found in: candy bars, commercial baked goods like muffins, doughnuts, cookies etc, many fried foods, processed and packaged junk foods such as chips and crackers, and commonly used in fast foods and restaurants.

Easy Takeaway:
Most Saturated fats are from animal sources & all safe to heat.
Plant sources are unsaturated & best to NOT heat or cook with.
All trans fats & processed oils/fats should be avoided at ALL costs.

Remember to: READ LABELS & be aware of tricky marketing!!
For example, Earth Balance & Pure Blends market the words “light, healthy, natural”. They might seem safe and healthy, but look closely at the ingredients. They include inflammatory vegetable oils, color dyes & artificial additives. What to do? Keep it simple! Avoid products that have enticing labels. Pick “Grass Fed” butter (like KerryGold brand) & fats that have 1 ingredient.

Omega 3 Fats

We consider Omega 3 fats a “super-nutrient” because of its tremendous positive impact on overall health. It has anti-inflammatory properties and have been shown to reduce LDL while improving HDL.