Eating Healthy Fats

What is a good fat?

It’s been a while since it came to my knowledge that some types of fat are not villains. More and more doctors have been debunking some myths about fat and its relation to heart disease risk.

Here you can find some of my favourite sources of healthy fat:

COCONUT OIL/ MCT OIL

This is a absolutely MUST in our house. Whilst cooking, almost everything that requires oil is done with this champion. From baking goods to daily meals.

A good quality coconut oil can be rich in MCTs (Medium Chain Triglycerides), which are considered

a super fuel for your cells because your body uses this kind of fat very efficiently. Your cells burn MCTs for energy while storing very little as fat, boosting your metabolism and supporting your immune system”, according with Dr. Mark Hyman.

In addition, he also said

MCTs also help balance many hormones, including the ones that control your appetite. They keep you feeling full and satisfied. They actually improve your cholesterol profile.”

After I included this ingredient in my eating routine, I’ve noticed a massive boost in energy and I eliminated some extra kilos that I’ve been carrying since I got my baby. That’s good enough for me!

GRASS-FED BUTTER

Doing a lot of reading, I found out that animal fat is not necessarily a bad thing (differently from vegetable fat, such as margarine). Recent studies have pointing out that saturated fats can be a great ally on your health.

The difference between the product originated from grain-fed animals and grass-fed animals is another point to take into consideration.

Dr. Frank Lipman adds:

 Butter, at its raw, organic, grass-fed best, really “brings it” nutritionally. So what’s in a stick?

Health-supporting vitamins and minerals, such as:

  • CLA, or conjugated linoleic acid, which helps reduce belly fat, protects against cancer and encourages muscle growth
  • Vitamin A to help maintain thyroid, adrenal and cardiovascular health
  • Vitamin K2 to support bone density and possibly reverse arterial calcification
  • Vitamin A, D and E, all key anti-oxidants that are essential to good health

Key health supporting nutrients and minerals including lecithin, selenium, magnesium, zinc, copper, iodine and more.”

Today, I only eat grass-fed butter, avoiding anything that is grain-fed altogether.

OLIVE OIL

This oil has been on the spotlight probably longer than the coconut oil. It’s been considered a good replacement for bad oils such as soy bean oil, canola oil, corn oil, sunflower oil and others.

Although its health benefits don’t come close enough to the coconut’s ones, it’s still a better option than other oils.

I came across with Dr. Mercola’s article about olive oil, in which he said:

Olive oil is rich in monounsaturated fats, helping lower your risk of heart disease. It may even benefit insulin levels and blood sugar control, and therefore potentially lower your risk of type 2 diabetes. Good-quality olive oil contains important vitamins and nutrients and is loaded with antioxidants. This oil is also noted to be gentle on your digestive system, and may help in preventing gallstones and soothe ulcers.

In the same article, the doctor also pointed out that

apart from its large amount of unsaturated fats that make it very prone to oxidative damage, extra virgin olive oil has a significant drawback even when used cold: it’s still extremely perishable. It contains chlorophyll that accelerates decomposition and makes the oil go rancid quite quickly.

Conclusion, enjoy high-quality extra virgin olive oil with wisdom.

AVOCADO

Some people say that avocados are like “super food”. They are rich in healthy fat, a good source of fibre, vitamins and minerals.

Dr. Axe contributed with further information about avocado’s nutritional facts:

Key nutrients and benefits:

  • Monounsaturated fats— Shown to reverse insulin resistance and regulate blood sugar levels. For decades has been linked to protection against heart disease, cancer, cognitive decline and many other disorders.
  • Fat-soluble vitamins A, E and K— Our bodies not only require these vitamins to function properly, but they also work together in an integrated way with essential minerals (such as magnesium and zinc) to impact metabolic factors (such as carbon dioxide and thyroid hormone).
  • Water-soluble vitamins B and C — Avocados are one of the best Vit C foods and sources of B vitamins.
  • Important trace minerals (like magnesium, potassium, iron and copper)— One interesting fact many people are unaware of is that you would need to eat two bananas to meet the potassium content in just one whole avocado, which makes avocados an excellent source to prevent lack of potassium.
  • Loads of fibre – Avocados contain more soluble fibre than most foods and help stabilize blood sugar levels, facilitate proper bowel regularity and maintain proper weight control.
  • Protein— Avocados are on the list of top protein foods. Having the highest protein and lowest sugar content of any fruit, avocados offer a unique balance to building lean muscle mass and burning fat.
  • Antioxidant phytochemicals (such as beta-sitosterol, glutathione and lutein)— To help protect against diseases like macular degeneration and cataracts. Antioxidant phytochemicals prevent free radicals that have the power to change DNA and result in cell mutations.
  • Folate— Because of its high supply of this nutrient, avocado assists preventing certain birth defects like spinal bifida and neural tube defects. Research has even suggested that folate-rich food can even help to prevent strokes.
  • Phytonutrients (polyphenols and flavonoids) – Anti-inflammatory compounds like phytonutrients are key to reducing the risk of inflammatory and degenerative disorders throughout the body.

NUTS  

Nuts are delicious! I’m fortunate enough for being nut allergy-free.

This little gems have been consumed by humans for plenty of years. They’re originated from trees and give us a great source of healthy fats, among other beneficial nutrients.

They are associated with a decreased risk of Coronary Heart Disease and boost for brain performance as well.

Some bioactive constituents of nuts, such as tocopherols, phytosterols, folic acid, selenium, and magnesium, are purported to have antioxidant, antiinflammatory or anticarcinogenetic properties”. Dr. Emilio Ros

It’s important though to choose nuts from a trusted supplier and preferentially still on their shells, to avoid unnecessary exposure to mould toxins.

That’s it.  You’ve just met my top 5 favourites fats, that makes me feel and perform  better!

Have you added them to your diet too? Noticed any difference?

Feel free to leave a comment telling me about it.

 

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