First, focus on reducing foods high in saturated fat, trans fat and cholesterol. Then emphasize food choices that include plenty of monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). But a word of caution — don't go overboard even on healthy fats. All fats, including the healthy ones, are high in calories. So consume MUFA-rich and PUFA-rich foods instead of other fatty foods, not in addition to them.
One way to combat inflammation is to eat more Omega 3s to help balance the ratio. But you can also look at your intake of omega 6s and try to cut back on those as well. Beef that is fed corn or grains is high in omega 6s (conversely grass-fed beef is high in omega 3s.) Safflower, sunflower corn, and cottonseed oils are all high in omega 6s. (Read labels for chips, crackers, cookies, and other processed foods, which often contain these oils.) Soybeans and corn are also high in omega 6s. Cutting back on processed foods and eating more cold water, high-fat fish can help get this ratio back in balance.
Some tips for recognizing real EVOO are to beware of any brand that costs less than $10 a liter, look for a seal from the International Olive Oil Council and check the harvesting date on the label. Additionally, if it’s labeled as “light,” “pure” or a “blend,” it isn’t virgin-quality. And finally, opt for dark bottles, as they protect the oil from oxidation.
An easier way to get all the fatty goodness of nuts may be from a nut or seed butter. Try almond and cashew, or sunflower seed butter, for a plant-based dose of monounsaturated and polyunsaturated fats. All you need is 2 tablespoons—spread it on toast, or eat it with fresh apple slices. Choose all-natural nut butters with as few ingredients as possible.
From time to time, try swapping other meats for a serving of fatty fish that is high in protein and Omega-3s. Popular types of fatty fish include salmon, anchovies, Chilean sea bass, mackerel, and sardines. Those who consumed this type of fish regularly were found to have less of a risk for a heart attack, according to a study in the American Journal of Clinical Nutrition. Warren adds that consuming fatty fish has also been linked to an improved mental ability and may help prevent cancer.
Fat droplets start to pass through the duodenum where bile acids are added (bile acids are from cholesterol in the liver and stored in the gall bladder). Bile acids are really cool because they act like soap breaking and emulsifying the fat droplets and making them into even smaller droplets. I like to use the visual of washing a pan with grease on it with soap, at first the grease barely comes off, but with a little muscle and scrubbing with soap the detergent breaks up the fat and grease into very small particles until it’s gone.
Are you afraid of fats? If so, you’re not alone. Fat in foods has been vilified in America for the past few decades, as low-fat and non-fat foods became the norm and we were told that cutting even healthy fats out of the diet would help us get the body we want. In fact, it’s one of the biggest nutrition lies that the public’s been told throughout history.
Other studies have confirmed the health benefits of following a low-carb diet rather than a low-fat diet. In one study, women lost more weight following a low-carbohydrate diet than a low-fat diet (5). In addition to weight loss, studies also show that low-carb, high-fat diets reduce inflammation, regulate blood sugar levels, and reduce triglycerides while raising HDL cholesterol levels (6,7).
Another victim of the war on fat, butter has recently experienced a comeback as the benefits of butter become more widely known. The omega-6 and omega-3 fatty acids found in butter help your brain function properly and improve skin health. More importantly, these two fatty acids are considered essential, meaning the body needs them but can’t produce them on its own; instead, they must be consumed from food sources. Butter is also rich in fat-soluble vitamins and trace minerals, including beneficial selenium, a powerful antioxidant. (9)
The reality is, not all fats are created equal. Some are downright bad (like trans fats in margarines), some are misunderstood (like the saturated fat, lauric acid), and some fats are health heroes (like omega-3s). And, don’t get us wrong, eating foods that are packed with the wrong kinds of fat will make you fat, but with all the omegas, and monos, and polys out there, it can be kind of confusing which are which. To make things easier for you, we here at Eat This, Not That! found the best foods with good fats that you can add to your diet. But before you go off on a high-fat binge, remember that—like all food—even these healthy fats should be consumed in moderation.
Several studies explore and show the this type of saturated fat in coconut does not negatively affect cholesterol levels nor overall heart health like we were once told. Some studies have shown coconut oil moderately increases metabolic rate, which is often a “selling” point that it helps boost your metabolism and contribute to fat loss or weight control. I’ll let these studies here, here, and here tell you what we do know.
These polyunsaturated fats, also known as essential fatty acids, are a must from your diet as they cannot be produced by the body like other fats. Omega-3 fatty acids are found in fatty fish like salmon, nuts and seeds like walnuts and flaxseed, and even some grass-fed meats. Omega-6 fatty acids are found in foods like safflower oil and grapeseed oil. While many of us get too many omega-6 fatty acids, we often fall short on our omega-3 fatty acids, which have been linked to healthier heart and brain function. Research indicates that intake of these two essential fatty acids should be balanced for optimal health.
Finally, many experts say studies on saturated fat often look at people eating it on top of an otherwise unhealthy diet—for example, alongside refined carbs, sugar, and not enough veggies and fiber—in which case it could certainly increase inflammation and heart disease risk. A reasonable portion of coconut oil on top of fibrous veggies (or grass-fed butter in a saute pan) in a low-sugar, whole foods, plant-based diet, however, comes with health benefits. My advice: think about saturated fat as part of your healthful diet but not as a main ingredient. Coconut oil is great, but it’s not kale.
Polyunsaturated fats can also be healthy. The two main types are omega-3 and omega-6 fatty acids, essential fats our bodies need for brain function and cell growth. Omega-3s are beneficial for every aspect of heart health, and are mostly found in fish and algae, nuts, and seeds. “Other polyunsaturated fats, [omega-6s], can be found in certain plant-based oils,” Hunnes adds. “They’re not particularly harmful, but not necessarily beneficial the way omega-3s and monounsaturated fats are.” Omega-6s work alongside omega-3s to lower LDL cholesterol, but research suggests that eating more omega-6 than -3 may contribute to inflammation and weight gain, so the key is to make sure your omega-3 intake is always higher.
While all unsaturated fats are good for you, you'll get more benefits from omega-3 fatty acids. These unsaturated fatty acids can't be produced by your body, so you need to get them from your diet. And they're crucial to your well-being, since they promote good cardiovascular health, play a role in brain function and offer anti-inflammatory benefits. They're also great for your cholesterol, since they increase "good" (HDL) cholesterol levels.
Of the three macronutrients, carbohydrates are our body’s preferred energy source because they are easier and quicker for our bodies to digest and use for energy. On the other hand, fat takes a different route before we can use it as energy because it is insoluble in our blood. Think of fat as being a reserve or our long-term source of energy that sticks around the longest. On the technical side, which we’re about to get very technical: fat is three fatty acids + a glycerol molecule, or a triglyceride (tri- as in three and glyceride).
In fact, while carbohydrates from whole grain, fiber-rich sources can be beneficial, refined carbohydrates found in foods like candies, white bread, baked goods and sweets provide little in terms of nutrition apart from extra calories and sugar. According to a study in the Journal of the American College of Cardiology, refined carb intake was associated with a higher risk of coronary heart disease while consumption of whole grains and polyunsaturated fats was linked to a lower risk. (6)
Out of all lean meats, duck has the highest level of a muscle-building form of polyunsaturated fat called arachidonic acid, or AA. Supplementation of arachidonic acid has been shown to increase lean body mass, strength and anaerobic power in men. In a study at the University of Tampa, men who took AA gained 3.4 pounds more lean muscle mass than those who took a placebo. Keep bumping up the burn with these best foods for a toned body.
Saturated fatty acids constitute at least 50% of our cell walls and offer protection against unwanted materials invading the structural integrity of the cell wall. Saturated fats promote bone health by helping utilize calcium. Saturated fats also protect the liver from toxicity, help fight off fungal and other infections, and boost our immune systems.
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.)
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.