Healthy fats are so good for us! Eating the right kind of fat is important for weight loss, vitality and healthy aging. Since we hear so much about low-fat diets, it is little wonder that some of us have become ‘fat-phobic’.
Healthy Fats for Vitality and Healthy Aging
Our bodies require healthy fats for many health conditions including; lowering inflammation, vitality, brain function, vision, lowering bad cholesterol, lowering blood pressure, coordination, balanced mood.
Unsaturated Fats – love!
Monounsaturated – nuts, seeds, avocado, olive oil.
Polyunsaturated – essential fatty acids; omega 3 and omega 6.
Omega 3 – seeds and oil; chia, flax (linseed), hemp, pumpkin, walnut. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) – salmon, mackerel, herring, sardines, anchovies, tuna, marine algae, eggs. Most noteworthy is that the best seed oils for omega 3 fats are chia and flax (linseed).
Omega 6 – seeds and oil; hemp, pumpkin, sunflower, sesame. walnuts, wheat germ. GLA (gamma linolenic acid) – evening primrose, borage oil.
Saturated Fats – moderate!
Butter, lard, cheese, whole milk, egg yolks, meat.
Probably most margarine’s contains these ‘hydrogenated polyunsaturated oils’. Therefore, avoid; roasted and salted nuts, refined oils, deep fried foods, processed foods, browned, burnt or barbecued foods, hydrogenated fats
Healthy Fats In Our Diet
First of all, I love making up a Superfood Seed Jar. to sprinkle on most of my meals.
In addition try to eat fish two or three times a week including; mackerel, salmon, sardines or occasionally fresh tuna.
We love our salad dressings made with cold-pressed extra virgin olive oil. I love drizzling dressings over our salads and vegetables.
In conclusion, fry with coconut oil. Coconut oil has a higher smoking point than other oils. Most noteworthy is that the high temperature of frying damages olive oil.
Finally, please comment! We would love to hear how you feel about healthy fats?