Good Fats? And how to get em’!

Happy Humpday Gang!

Firstly another apology for lack of updates its been a crazy few months and as usual, my little blog suffers.  Let’s kick today’s update off by identifying:

Firstly Which Fat Is Which?

Most foods contain a combination of fats but are classified according to the dominant fat. There are 3 main types of dietary fat: saturated, polyunsaturated, and monounsaturated.

Saturated Fats or trans fatty acids Polyunsaturated Fats Monounsaturated Fats
Butter Corn oil Canola oil
Lard Fish oils Almond oil
Meat, lunchmeat Soybean oil Walnut oil
Poultry, poultry skin Safflower oil Olive oil
Coconut products Sesame oil Peanut oil
Palm oil, palm kernel oil and products Cottonseed oil Avocado
Dairy foods (other than skim) Sunflower oil Olives
Partially hydrogenated oils Nuts and seeds Peanut butter

assorted oils

In popular terminology, the monounsaturated and polyunsaturated fats are what most people refer to as healthy fats.

We have evolved on diets consisting of marine life, wild game, and plants, which provided abundant omega-3 and other unprocessed fats.

Early humans consumed all parts of animals including fatty tissues such as blubber, organs, and brains along with eggs from fish, fowl, and reptiles.

So, a better definition of healthy fat might be relatively unprocessed fats from whole foods.

Now conventional wisdom would steer you well clear of all the fat in the Saturated Fats group but as we know conventional wisdom don’t know shit, check out the Bulletproof Diet as a case in point!

Saturated Fats

Examples of these foods include:

Fatty meat and poultry
Full-fat dairy products (g. whole milk, hard cheeses like Cheddar and Parmesan)
Cream
Butter, ghee, and lard
Palm oil
Coconut oil and cream
Processed foods (e.g. burgers, sausages, pastry, pies)
Some cakes, biscuits, and pastries.

Saturated fat can increase the amount of a type of cholesterol called LDL-cholesterol in our blood. LDL-cholesterol is often called ‘bad’ cholesterol.

Why is high cholesterol harmful?

Too much LDL-cholesterol in our blood can cause a fatty material to build up in the walls of our blood vessels and cause them to narrow. This increases the risk of blood clots, which can lead to a heart attack or stroke. ‘Good’ cholesterol (HDL-cholesterol) carries the LDL-cholesterol from the body and to the liver to be broken down, so that too much doesn’t build up in our blood.

Unsaturated fats

Unsaturated fats help to maintain healthy cholesterol levels. As part of a healthy, balanced diet, it is best to choose foods that contain higher amounts of unsaturated fat and less saturated fat.

There are two types of unsaturated fats: monounsaturated and polyunsaturated fats.

Monounsaturated fats are found in:

Some vegetable oils and spreads made from them (e.g. olive and rapeseed)
Olives
Avocados
Nuts

These foods are typical of the Mediterranean diet, which is associated with good heart health and a lower risk of heart disease.

Monounsaturated fats help maintain levels of good HDL cholesterol and decrease levels of harmful LDL-cholesterol.

Polyunsaturated fats are found in:

Some vegetable oils and spreads made from them (e.g. corn and sesame)
Flaxseed, sesame seeds, and sunflower seeds
Walnuts, pine nuts
Oily fish (e.g. mackerel, trout, and sardines). Polyunsaturated fats help to lower LDL-cholesterol and provide us with essential fatty acids (which the body cannot make), such as omega-3 and omega-6. Omega-3 fats are also important during pregnancy and breastfeeding to support child development.

foods-healthy-fats-500x366

Omega-3 fatty acids are mainly found in:

Oily fish (e.g. mackerel, salmon, sardines, trout, herring)
We can also get omega-3 from vegetable sources but these aren’t thought to have the same benefits for heart health as the longer chain omega-3 found in oil-rich fish. If you don’t eat fish, vegetarian sources of omega-3 include:

Some vegetable oils and spreads made from them (e.g. rapeseed, flax, linseed, soya)
Soya-based foods including tofu.
Walnuts
Foods are also sometimes fortified with omega-3, for example, omega-3 fortified eggs.

So there we have the technical stuff that’s the what and where… so how about why?

Why are good fats important to our overall health?

Research is continuing to evolve on dietary fat, but some facts are clear. Dietary fat, also known as fatty acids, can be found in foods from both plants and animals. Certain fats have been linked to negative effects on heart health, but others have been found to offer significant health benefits.

Fat is as essential to your diet as protein and carbohydrates are in fueling your body with energy. Certain bodily functions also rely on the presence of fat. For example, some vitamins require fat in order to dissolve into your bloodstream and provide nutrients.

People are often concerned about excess dietary fat, but not getting enough good fats may also cause health problems.

Fats exert powerful effects within the body.

We need adequate fat to support metabolism, cell signaling, the health of various body tissues, immunity, hormone production, and the absorption of many nutrients (such as vitamins A and D).

Having enough fat will also help keep you feeling full between meals.

Healthy fats have been shown to offer the following benefits.

Strong evidence supporting
Cardiovascular protection (though there is less evidence for protecting against heart failure)
Improve body composition
Alleviate depression
Average evidence supporting 
Prevent cancers
Preserve memory
Preserve eye health
Reduce the incidence of aggressive behavior
Reduce ADHD and ADD symptoms

healthy-fats-avocado-nuts-oils

Feed the brain and body
The fat we consume is digested and either used for energy, stored in adipose (fat) tissue or incorporated into other body tissues and organs.

Many of our body tissues are lipid ( fat) based, including our brains and the fatty sheath that insulates our nervous systems. Our cell membranes are made of phospholipids, which means they are fat based as well.

Thus, the fat we consume literally becomes part of our cells. It can powerfully influence how our cells communicate and interact.

For example, fat can affect signaling molecules that influence blood vessel constriction, inflammation, blood clotting, pain, airway constriction, etc. Since our brains are fat-based, changes in fat composition can affect the transmission of nervous system impulses.

For this reason, balancing our fat intake can promote optimal functioning of our entire body. Therefore it’s important that we emphasize whole food fat sources in our diets, and supplement as necessary.

Adding Super fats to our diets

I am a HUGE advocate of the Bulletproof Diet, having lost a great deal of weight and seen a vast improvement of the anti-inflammatory benefits the diet brings if followed correctly.

This is a list of Bullet proof approved oils you can consume directly from Dave Aspreys blog https://blog.bulletproof.com 

bulletproof_coffee_logo

Coconut Oil. The fat-burning component of coconut oil is found primarily in its medium-chain-triglyceride, or MCT, content. MCTs, reduce your appetite naturally, decrease cardiovascular disease, and increase the rate at which you burn fat.

Dark Chocolate contains theobromine, a gentle stimulant that’s related to caffeine but more mellow. Theobromine also increases blood flow and may explain, at least in part, why chocolate is an aphrodisiac. Dark chocolate is also full of fiber, copper, manganese, antioxidants, and tasty fat. Go for 70% dark or darker, and be mindful of added sugar.

Pastured Egg Yolks. Pastured eggs are packed with protein, B vitamins, zinc, and other nutrients that help balance hormones and support muscle building. Egg yolk also contains easily absorbed lutein and zeaxanthin, carotenoids that contribute to eye health.

Krill Oil and Fish Oil. Omega-3 fatty acids provide a launchpad for making hormones that regulate the blood, heart, and metabolic function. Studies show that omega-3s help prevents heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis. There’s also evidence it may protect against cancer.

Grass-fed red meat and marrow. High-quality grass-fed meat contains essential nutrients, from the protein that acts as the building blocks of muscles and other tissues, to zinc, iron, and even pretty decent levels of brain-boosting omega-3 fatty acids.

Extra Virgin Olive Oil. is very high in antioxidants and anti-inflammatory oleic acid. It’s better not to heat this oil as doing so will destroy many of the precious nutrients and denature the delicate fats. Instead, drizzle it over your meal right before you eat it. Always buy olive oil bottled in dark glass, too. Clear bottles let light through, which oxidizes nutrients the longer the bottle sits on a shelf.

Avocado Oil looks a lot like olive oil in terms of nutrition. It’s a lot more heat-stable than olive oil, so you can cook with it or add it to your meal in sauces and dressings.

And finally, I have to give a shout out to these two beauties that help keep you in Ketosis and add super valuable fat instantly.

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Brain Octane Oil. A reliable and quick source of energy for your brain and body. Brain Octane is made up of the most powerful MCT, distilled from 100% pure coconut oil to support cognitive performance and fat loss. The body rapidly metabolizes caprylic acid into ketones that the brain can use for instant energy without the need for glucose from carbohydrates or sugar.

XCT Oil. A slightly less potent form of Brain Octane Oil, XCT oil will still give you a quick source of energy from fat, not sugar.

Brain Octane or XCT Oil?
Use Brain Octane Oil if you want the maximum cognitive benefit, a fast rise in energy and the quickest digestion.

Use XCT Oil if you are looking for an affordable MCT oil that helps your metabolism to burn fat, but has a slower and smaller cognitive effect and a slower rise in energy. Or if you are using it on your hair or skin!

Just FYI

10 Fat Filled Foods you should consider adding to your diet!

1. Avocados

Avocados are about 77% fat, by calories, making them even higher in fat than most animal foods.

The main fatty acid is a monounsaturated fat called oleic acid. This is also the predominant fatty acid in olive oil, associated with various health benefits.

Avocados are among the best sources of potassium in the diet, even containing 40% more potassium than bananas, a typical high potassium food.

They’re also a great source of fiber, and studies have shown that they can lower LDL cholesterol and triglycerides while raising HDL.
2. Cheese

Cheese is incredibly nutritious.

It is a great source of calcium, vitamin B12, phosphorus and selenium, and contains all sorts of other nutrients.

It is also very rich in protein, with a single thick slice of cheese containing 6.7 grams of protein, same as a glass of milk.

3. Dark Chocolate

Dark chocolate is one of those rare health foods that actually taste incredible.

It is very high in fat, with fat at around 65% of calories.

Dark chocolate is 11% fiber and contains over 50% of the RDA for iron, magnesium, copper, and manganese.

It is also loaded with antioxidants, so much that it is one of the highest scoring foods tested, even outranking blueberries.

4. Whole Eggs

We’ve done Eggs in the last post so there’s not much to add here…

However, new studies have shown that cholesterol in eggs doesn’t affect the cholesterol in the blood, at least not in the majority of people.

What we’re left with is one of the most nutrient-dense foods on the planet.

Whole eggs are actually loaded with vitamins and minerals. They contain a little bit of almost every single nutrient we need.

They even contain powerful antioxidants that protect the eyes, and lots of choline, a brain nutrient that 90% of people don’t get enough of (Eggs is Eggs is Eggs and Choline!)

5. Fatty Fish

One of the few animal products that most people agree is healthy, is fatty fish.

This includes fish like salmon, trout, mackerel, sardines, and herring.

These fish are loaded with heart-healthy omega-3 fatty acids, high-quality proteins and all sorts of important nutrients.

If you can’t eat fish, then taking a fish oil supplement can be useful. Codfish liver oil is best, it contains all the omega-3s that you need, as well as plenty of vitamin D.

6. Nuts

Nuts are incredibly healthy.

They are high in healthy fats and fiber and are a good plant-based source of protein.

Nuts are also high in vitamin E and loaded with magnesium, a mineral that most people don’t get enough of.

Healthy nuts include almonds, walnuts, macadamia nuts and numerous others.
7. Chia Seeds

Chia seeds are generally not perceived as a fatty food.

However, an ounce (28 grams) of chia seeds actually contains 9 grams of fat.

Considering that almost all the carbs in chia seeds are fiber, the majority of calories in them actually comes from fat.

In fact, by calories, chia seeds are around 80% fat. This makes them an excellent high-fat plant food.

These aren’t just any fats either, the majority of the fats in chia seeds consists of the heart-healthy omega-3 fatty acid called ALA.

Chia seeds may also have numerous health benefits, such as lowering blood pressure and having anti-inflammatory effects.
8. Extra Virgin Olive Oil

Another fatty food that almost everyone agrees is healthy, is extra virgin olive oil.

This fat is an essential component of the Mediterranean diet, which has been shown to have numerous health benefits.

Extra virgin olive oil contains vitamins E and K and is loaded with powerful antioxidants.

Some of these antioxidants can fight inflammation and help protect the LDL particles in the blood from becoming oxidized.

It has also been shown to lower blood pressure, improve cholesterol markers and have all sorts of benefits related to heart disease risk.

Out of all the healthy fats and oils in the diet, extra virgin olive oil is the king!
9. Coconuts and Coconut Oil

Coconuts and coconut oil are the richest sources of saturated fat on the planet.

In fact, about 90% of the fatty acids in them are saturated.

Even so, populations that consume large amounts of coconut do not have high levels of heart disease and are in excellent health.

Coconut fats are actually different than most other fats and consist largely of medium-chain fatty acids.

These fatty acids are metabolized differently, going straight to the liver where they may be turned into ketone bodies.
10. Full-Fat Yogurt

Real, full-fat yogurt is incredibly healthy.

It has all the same important nutrients as other high-fat dairy products.

But it’s also loaded with healthy, probiotic bacteria, that can have powerful effects on your health.

Studies show that yogurt can lead to major improvements in digestive health, and may even help fight heart disease and obesity.

End…

If you’ve gotten down this far bless you, and thanks for reading my little blog (1500) views to date!!  happy hump day!

Thanks to Google and the usual suspects for their information and opinion and of course to the excellent Mr. Dave Asprey of Bulletproof 360 for providing the inspiration.

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