For years, only true diet detectives knew whether a particular food contained trans fat. This phantom fat was found in thousands of foods, but only those familiar with the “code words” partially hydrogenated oil and vegetable shortening knew when it was present. Fortunately, after a large body of research in the 1990s sounded the alarm on its deleterious health effects, a series of policy initiatives led to the near elimination of artificial trans fat in the U.S. food supply by 2018. However, the road to eliminating trans fat was not so straightforward, and outside the U.S. there’s still more work to be done. In many developing nations, trans fat intake remains high.Read more about the key research and policy initiatives shining the spotlight on harmful trans fats.
When in the correct balance with omega-3 fats, omega-6 fats are healing fats. Like omega-3 fatty acids, omega-6 fatty acids are polyunsaturated fats. There are healthy and unhealthy sources of omega-6 fats. Healthy sources include sunflower seeds, wheat germ, sesame seeds, and walnuts. When eaten in the ideal ratio with omega-3 fats (between 4:1 and 1:1), these omega-6 fats promote health.
I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.
Trans fat. Small amounts of naturally occurring trans fats can be found in meat and dairy products but it’s artificial trans fats that are considered dangerous. This is the worst type of fat since it not only raises bad LDL cholesterol but also lowers good HDL levels. Artificial trans fats can also create inflammation, which is linked to heart disease, stroke, and other chronic conditions and contributes to insulin resistance, which increases your risk of developing Type 2 diabetes.
The fact that many Americans still haven’t shaken off the decades-long notion that fat—and particularly saturated fat—is bad for you, isn’t even the biggest issue we face in adopting more fats into our diets. Many of us struggle to determine which fats we should be eating because the U.S. Dietary Guidelines (and nutrition labels) are both generalizing and misleading.
Although for several decades the American Heart Association and other health organizations have advised people to reduce their saturated fat intake, studies have consistently failed to show a link between saturated fat and heart disease. Because of this, the role of natural saturated fats in a healthy diet is now being reconsidered. All in all, saturated fats appear to be neutral in their health effects.
Investigators looked at the relationship between saturated fat intake and coronary heart disease (CHD), stroke, and cardiovascular disease (CVD). Their controversial conclusion: “There is insufficient evidence from prospective epidemiologic studies to conclude that dietary saturated fat is associated with an increased risk of CHD, stroke, or CVD.”(13)
Cheese is an excellent source of protein, calcium, vitamins, minerals and fatty acids, and it helps slow down the absorption of sugar and carbohydrates, leading to consistent energy levels and improved brain function. It may also help lower your risk of diabetes: people who eat a lot of high-fat dairy products actually have the lowest incidence of diabetes, according to a 2015 study of 26,930 people in the American Journal of Clinical Nutrition. Those who ate a lot of low-fat dairy products had the highest incidence. The researchers speculated that while calcium, protein, vitamin D and other nutrients in cheese are indeed good for us, we need the fat that goes along with them in order to get their protective effects. Just make sure it’s real, full-fat cheese and not wood chips.
Healthy fats are unsaturated fats that are found in fatty fish like salmon, avocados, nuts and seeds, plant oils that are liquid at room temperature like olive oil, and coconut oil. Coconut oil is contested as a healthy fat because it is a saturated fat, but because the majority of its fat content is medium-chain triglycerides (MCT), I consider them an exception.
If you’re able to tolerate dairy, full-fat dairy can be an excellent source of heart-healthy fats. Probiotic yogurt, in particular, is a staple on the healthy fats list as it contains beneficial bacteria that can help optimize the health of your gut microbiome to promote better overall health. Upping your intake of probiotics can also support healthy digestion, boost immunity and reduce cholesterol levels. (29)
Polyunsaturated fats can primarily be found in plant-based foods and oils. Similar to monounsaturated fats, polyunsaturated fats can decrease the risk of heart disease by lowering levels of blood cholesterol (9). A certain type of polyunsaturated fat, omega-3 fatty acids have been found to be particularly beneficial for heart health. They not only lower the risk of coronary artery disease but can also lower blood pressure and protect against irregular heartbeats (9). Omega-3 fatty acids can be easily consumed by eating fatty fish such as salmon, sardines and trout.