It seems that everywhere you turn, someone is encouraging you to eat less fat, but you may not see any health benefits if you cut healthy fats out of your diet.
All Fats are Not Created Equal
There are some fats that when consumed frequently can lead to poor health. Saturated fat, found mostly in animal products. This type of fat is solid at room temperature and generally comes from animal products such as:
- Animal meat
- Dairy products; milk, cheese, yogurt ect.
There is much debate but many nutritionists and naturopathic doctors contend that grass feed beef. wild animals and free range range eggs are actually healthy fats and are very good for you. These fats also have a much better balance of omega 3 and omega 6 fatty acids.
Saturated fat is believed to clog the arteries but there is mounting evidence that “saturated fat has little significance in causing heart disease or any other disease”. British Medical Journal 2015
Moderation is still advised as animal meat fat hard to digest.
But the fact that trans fats actually cause inflammation that lead to arterial damage is the big problem. Akin to saturated fat is trans-fat. Trans-fat is good fat gone bad. This fat is made by chemically changing oils through a process called hydrogenation.
Trans fats include margarine, shortening and most vegetable oils. These fats are found in many processed foods, baked goods like cookies and snacks and are known for raising bad cholesterol (LDL).
Choose Better Fats
The good news is that there are many foods that contain healthy fats that are good for the blood vessels and will promote better health overall. Fats that remain liquid at room temperature, such as coconut oil, palm oil and olive oil are healthy choices for cooking.
Additionally, nuts contain healthy fats that contribute to a healthy heart and in some cases may aid in losing fat. Avocados are also a source of healthy fat.
It is easy to consume healthy fats. Use more organic coconut oil or olive oil in cooking and in making homemade vinaigrette. Add mash avocado to sandwiches as a substitute for mayonnaise. Replacing unhealthy snacks with nuts can also add healthy fat to the diet.
Here a very good and comprehensive training video on fats. 1 hr 20 min