By now you should know how important healthy fats are for a healing and healthy body. Yet, I still get strange looks when I tell some of you to EAT FAT! So, here are my favorite fats. I suggest you eat one of each every single day for healthy longevity. Jumping right in.
Avocado: Technically a fruit but loaded with mono-unsaturated fats, which raise HDL, lower LDL and fight inflammation. Packed with Vitamin E, Folate & protein! TIP: Always buy organic, purchase hard, place in bag and wait 1-2 days to ripen.
Butter & Ghee: Naturally high in Omega 3 and 9 oils, which boost brain function and encourage fat burning. Ghee is clarified butter and perfect for cooking at high temperatures. Both have trace minerals including selenium (necessary for thyroid function) and are loaded with Vitamin K2 which helps digestion, reduces inflammation and strengthens bones! TIP: Look for grass fed butter sources. Regular butter/ghee does the opposite and is toxic!
Coconut Oil/MCT oil: Extremely high in medium chain triglycerides (Coconut is approximately 65% MCT and MCT oil is, well, 100%). Prevents and reverses oxidation, protects cells from damage and improves cognition and brain function. Also, a powerful digestive aid increases the frequency (if your one to be backed up a bit) of your bowel movements. TIP: unrefined is the best and eat 2tbsp daily for good overall health.
PROTIP: The Key To Eating Healthy is to Avoid Eating Anything That Has Its Own TV Commercial.
Extra Virgin Olive Oil: Known for heart health benefits, loaded with monounsaturated fats and high amounts of antioxidants. EVOO improves memory, protects cells from damage and acts as a powerful anti-inflammatory. Tip: Buy only EVOO and beware of any brand that is less than $10/liter. Look for seal from International Olive Oil Council and if the label says “light, pure or blend” don’t buy it. Sadly, most olive oils sold in the US are not 100% pure olive oil! PS. Never cook with olive oil, its only to be consumed raw, either directly or via a dressing or drizzle.
Omega 3 Fatty Acids: These acids are essential because your body is unable to make them itself, therefore they must be consumed. Mostly found in grass fed meats, fish and various seeds, these oils are the hallmark of natural anti-inflammatories. The preferred sources of Omega 3 oils are DHA & EPA which are highest in fatty fish (salmon and sardines). ALA is another type of Omega 3 oil and is primarily found in plants and nuts (walnuts, chia, flax, hemp) and grass fed meats.
If consuming fish oils via a supplement please make sure of the following:
- The ratio of Omega 6 to Omega 3 oils in the formula. You want 4 times as much Omega 6 as Omega 3.
- I suggest to make sure astaxanthin is present in your fish oil capsules (its a powerful antioxidant that prevents the fish oil capsules from turning rancid with time).
Tip: When it comes to getting enoughOmega-3 into your diet, there is never a “too much.” At the minimum, ensure you are getting at least 1000mg of EPA/DHA and 4000mg of total omega 3 (ALA/EPA/DHA) when combined.
If you are afraid of fats, you’re not alone. Fat in food has been demonized in America for the past few decades and low-fat and non-fat foods have became the norm–mostly for marketing purposes. Most of us were told as children and young adults that a low-fat diet would help us get the body we want. In fact, it’s one of the biggest nutrition lies ever told the public.
In other parts of the world, fat has always been welcome at the table. In the U.S.? We’re only now realizing the truth: Not all fats are created equally. Our bodies need fat — more specifically, they need healthy fats.
A seven-year study of more than 48,000 women showed that low-fat diets do not lead to more weight loss and less disease. Another study found that, when subjects ate either a Mediterranean diet, low-fat diet or low-carb diet, those following a high-fat, low-carb meal plan not only lost the most weight, but also drastically reduced their bad cholesterol levels.
It turns out our ancestors were right all along: Healthy fats can be good! My suggestion for you:
- Consume 1 of each of these fats daily
- Eat 2 TBSP of grass fed butter / ghee every day! It melts well into your morning black coffee and with animmersion blender or agitator makes one great latte!
- Eat 2 TBSP of Coconut oil AND MCT oil daily! There are studies showing it can REVERSE Alzheimers, sowhy not prevent it from happening to you and your loved ones. Don’t like the taste? Add a small amount of sea salt when you eat it raw.
- Each and every week (at the minimum) have a piece of grass fed red meat or wild caught fatty fish.
- Switch your “fish oil” for Optimal Omega – not only is it in the exact ratio you need but it also has astaxanthin.