The guidance on saturated fat is a little more complicated. Old nutrition research said saturated fat was really bad for your cholesterol levels, but newer information suggests it has a more neutral effect. The topic is very touchy, and the USDA Dietary Guidelines and the American Heart Association still recommend limiting your intake and opting for monounsaturated and polyunsaturated fats instead. Many of the healthy foods below have some saturated fat in them, but it doesn’t make up the majority of the fat content and won’t negate the positive effects of the healthier fats.
Monounsaturated fats are considered one of the healthiest types of fats to eat, and are the backbone of the Mediterranean diet. They are found in olives, olive oil, avocados, nuts, nut butters, as well as sesame oil, peanut oil, and canola oil. (Be aware that most Canola oil in the US and Canada is GMO unless specifically labeled as non-GMO or organic.)
For decades, doctors, nutritionists, and health authorities have told us that a diet high in saturated fats raises blood cholesterol and increases the risk of heart disease and stroke. However, recent studies have made headlines by casting doubt on those claims, concluding that people who eat lots of saturated fat do not experience more cardiovascular disease than those who eat less.
Yes, you need fat in your diet! All three macronutrients – fats, carbohydrates, and protein – are incredibly important for the human body’s functioning. Fats are important for cellular and hormonal health, and unlike carbohydrates and protein, fats also provide our bodies with a layer of protection, literally insulating our organs and also helping keep a normal body core temperature.
Besides the healthy fats, dark chocolate comes packed with antioxidants, principally polyphenols including flavonoids such as epicatechin, catechin and notably the procyanidins, which can help fight off free-radicals and improve blood flow to the brain (which might make you smarter!). A recent study published in the Journal of Psychopharmacology found that a few ounces of dark chocolate a day is all you need to reap the benefits.
Fats also help us digest important fat-soluble vitamins such as vitamins A, D, E, and K that keep our brains, cells, hormones, tissues, hair, skin, and nails healthy (1). Fat provides the structural component to many cell membranes which are essential for cellular development and carrying various messages through our body quickly via hormones. In fact, fats are vital to hormonal health. I’ve worked with many clients recovering from eating disorders or very restrictive diets who have gone years without periods due to their low body fat percentage. There’s a fine line between wanting to be “toned” and “ripped” and being a healthy woman able to provide your body with enough fat reserves for healthy hormones and hormonal production. Fat is crucial for our bodies!
Get more avocados in your diet by trying one of these avocado recipes. Alternatively, use it to cook with by adding avocado oil to your kitchen pantry. It has a mild taste that won’t overpower dishes the way other oils might and also has a high smoke point, which means it works well for grilling or frying. And because it remains a liquid at room temperature, it’s a tasty choice to drizzle on salads, sandwiches or veggies.
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.
It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.
Along with nuts, seeds get high marks as healthy fats to improve good cholesterol. And flaxseeds are especially popular among nutritionists because of their versatility in a heart-healthy diet. “Sprinkle flaxseeds onto whatever you like,” says Haisley. “My favorite is with Greek yogurt or on my oatmeal. It is a great addition to salads or whisked into your favorite homemade salad dressing. You can even bake with it, too; try using 3 tablespoons of flaxseed in place of 1 tablespoon of oil or margarine in your muffins.” Try these cranberry-nut mini loaves with flaxseeds.
This Mediterranean oil is rich in cancer-fighting polyphenols and heart-strengthening monounsaturated fats, including oleic acid. This fat’s help in getting you lean is backed by some pretty strong facts: A recent study from Obesity found that an olive-oil-rich diet resulted in higher levels of adiponectin than did a high-carb or high-protein diet. Adiponectin is a hormone responsible for breaking down fats in the body, and the more you have of it, the lower your BMI tends to be. Another reason for you to use this lipid in your dressings and sauces: extra virgin olive oil may increase blood levels of serotonin, a hormone associated with satiety.
Confused yet? Why would our body break something down to just put it back together? Long-chain fatty acids are insoluble in blood and in order to transport these across, triglycerides are packaged into chylomicrons that are basically a vehicle that gets released into the lymphatic system and eventually in the blood for circulation. When chylomicrons reach the capillaries of muscle and fat tissue, they activate lipoprotein lipase (stay with me here).
All fats and oils contain fatty acids. You may be most familiar with Omega 3 fatty acids, found in fish oil. When you eat healthy fats and oils, the digestion process enables the fatty acids to be absorbed into the blood. Fatty acids are a component of fats and oils that become the building blocks of your body, helping to create cells membranes and nerve sheathing among other body functions.
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)
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.