Unlocking the Power of Good Fats: A Guide to Healthy Fats

 

In the world of nutrition, fats have often been vilified as the culprit behind numerous health issues. However, the truth is that not all fats are created equal, and some are essential for our overall well-being. The importance of good fats, also known as healthy fats, cannot be overstated when it comes to maintaining a balanced diet and promoting optimal health. By learning about good fats and how to incorporate them into your daily routine, you can unlock a myriad of health benefits that will positively impact your physical and mental well-being.

The Vital Role of Dietary Fats

Despite the common misconception that fats should be avoided at all costs, our bodies actually require them for a wide range of vital functions. Dietary fats serve as a concentrated source of energy, providing fuel for our daily activities and supporting cell growth and development. They also play a crucial role in protecting our organs, helping to keep our bodies warm. All our cell walls are wrapped in a double layer of lipids aiding in the absorption of essential fat-soluble vitamins as well as other nutrients. Moreover, fats are indispensable for hormone production, hormonal balance, brain development and cardiovascular health, highlighting their significance in maintaining overall health and cognitive function. 

This is why Dr. Mark Hyman, an internationally recognized leader in the field of functional medicine makes it a priority to include high-quality fats in his own diet and daily regimen. Dr. Hyman sees firsthand how healthy fats can reduce inflammation, promote heart health, and improve overall metabolic function.

Distinguishing Good Fats from the Bad Fats

To reap the benefits of good fats, it's essential to understand the distinction between the various types of dietary fats. The four major types of fat are saturated fats, trans fats, monounsaturated fats, and polyunsaturated fats. Saturated fats, commonly found in animal products, and trans fats, often present in processed foods, are considered "bad" fats due to their potential to raise the “bad cholesterol” in the blood (i.e. low-density lipoprotein or LDL) levels and increase the risk of heart disease. 

Please read more about this complex topic in Peter Attia’s book Outlive which also refers to lipidologist Tom Dayspring on cholesterol. Saturated fat intake has a greater impact on a person’s plasma cholesterol levels and corresponding risk of CVD events than dietary cholesterol.

On the other hand, monounsaturated and polyunsaturated fats, abundant in plant-based sources like nuts, seeds, and certain oils like camelina oil, are deemed "good" fats which are associated with reduced risk for heart disease and inflammation in the body.

Why does the US government dietary guidelines 2015 concede that “cholesterol is not a nutrient of concern for overconsumption”?

There is no connection between cholesterol in food and cholesterol in blood.

Most of the actual cholesterol that we consume in our food ends up being excreted. The vast majority of the cholesterol in our circulation is produced by our own cells. As mentioned above, saturated fat intake, not cholesterol, has a greater impact on a person’s cholesterol levels.

The current literature does not support the notion that dietary cholesterol increases the risk of heart disease in healthy individuals. However, there is ample evidence that saturated fatty acids and trans-fats increase cardiovascular disease risk. The fact that dietary cholesterol is common in foods that are high in saturated fatty acids might have contributed to the hypothesis that dietary cholesterol is atherogenic.

The point is not to limit fat overall but to shift to fats that promote a better lipid profile, reducing saturated and trans fats in the diet, which may play a greater role in damaging blood vessels than dietary cholesterol.

A Closer Look at the Four Major Types of Dietary Fats

1. Saturated Fats: Predominantly found in animal-derived products like meat and dairy, as well as some plant sources such as coconut and palm oil (which can also be bad for the environment). While consuming saturated fats in moderation is not inherently harmful, excessive intake leads to elevated levels in the blood which can cause metabolic syndrome that can lead to coronary heart disease and diabetes. 

2. Trans Fats: These artificially created fats are commonly found in processed foods, fried items, and baked goods. Trans fats have been strongly linked to an increased risk of heart disease, stroke, and other chronic conditions, making it crucial to minimize their consumption. The Goal is to replace saturated fats and trans fats with Monounsaturated and Polyunsaturated Fats.

3. Monounsaturated Fats: Abundant in plant sources like avocados, nuts, and olive oil, monounsaturated fats are considered beneficial .

4. Polyunsaturated Fats: Found in a variety of plant-based sources, including seeds, nuts, and oils like camelina oil, polyunsaturated fats are essential for hormone regulation and combating inflammation. Just like monounsaturated fats, they are considered beneficial fats.

The Many Health Benefits of Good Fats

1. Reducing Inflammation: Polyunsaturated fats, particularly omega-3 fatty acids found in sources like camelina oil, possess potent anti-inflammatory properties. By incorporating these good fats into your diet, you can help reduce chronic inflammation, which is a contributing factor to numerous diseases and health conditions such as autoimmune disease, metabolic syndrome and cancer.

2. Supporting Brain Development and Function: Good fats, especially omega-3s, play a vital role in brain development and cognitive function. They are essential for the formation and maintenance of the myelin sheath, which insulates and protects nerve cells in the brain, ensuring optimal neural communication and brain health.

3. Preventing Chronic Diseases: A growing body of research has linked the consumption of healthy fats with a reduced risk of various chronic diseases. Studies suggest that incorporating good fats into your diet may help lower the risk of heart disease, type 2 diabetes, and certain types of cancer, highlighting their protective role in overall health.

4. Promoting Weight Management: Contrary to popular belief, good fats can actually be allies in weight management. Healthy fats contribute to a feeling of fullness and satiety, potentially reducing cravings and overeating. By incorporating good fats into your meals, you can help regulate your appetite and support healthy weight management.

The Wonders of Omega-3 Fatty Acids

Omega-3 fatty acids, a type of polyunsaturated fat, are true superheroes when it comes to overall health and well-being. Found in sources like fatty fish, walnuts, and camelina oil, omega-3s offer a wide range of benefits that can transform your health.

By incorporating omega-3-rich foods into your diet, you can unlock the power of these essential fats and experience their transformative effects on your overall health. We will cover this in more detail in a future article.

Incorporating Good Fats into Your Diet

1. Embrace Raw Seeds, Nuts, and Non Tropical Oils: One of the simplest ways to boost your intake of good fats is by incorporating raw seeds, nuts, and nontropical oils like camelina oil into your diet. 

2. Avoid Unhealthy Fats: To optimize your health, it's important to limit your consumption of solid fats like butter, shortening, and lard, as well as tropical oils like palm and coconut oil. Additionally, steer clear of hydrogenated oils and heavily processed foods, which often contain unhealthy fats.

3. Choose Oils Wisely: When selecting oils for cooking or dressing, opt for those with less than 4 grams of saturated fat per tablespoon and no partially hydrogenated oils or trans fats. 

4. Use Cold-Pressed Plant Oils: Cold-pressed plant oils, such as camelina oil, offer a wealth of health benefits. Unlike highly processed oils, cold-pressed oils retain their natural antioxidants and beneficial compounds. These oils can help reduce inflammation, support cardiovascular health, and provide a range of essential nutrients.  Unfortunately there is no definition at what temperature an oil is considered cold pressed. Ulli’s Oil Mill is considered lukewarm, cold pressed but nothing beyond. Cold pressed refers, in reality, more to the fact that no chemical solvents were poured over the oilseed for oil extraction.

5. Chemically extracted oils are a neurotoxin to humans: Unfortunately most all supermarket oils, unless stated as “expeller pressed” or “stamp pressed,” are chemically extracted by pouring hexane over the oilseeds.

6. Know your food source, eat as local, supporting a local farming community and biodiversity. Stay away from imported oils and seeds as they can have high levels of pesticides and heavy metals.

The Bottom Line on Good Fats

Good fats are not just essential for our overall health; they are the unsung heroes that offer a wide range of benefits, from reducing inflammation and supporting brain development to protecting against chronic diseases. By embracing sources of healthy fats like camelina oil, nuts, seeds, and fatty fish, you can unlock the power of these nutritional powerhouses and experience the transformative effects they can have on your well-being.

As you embark on your journey to optimal health, remember that moderation is key, and striking a balance between different types of fats is crucial. Avoid saturated and trans fat and favor monounsaturated and polyunsaturated fats. By making informed choices and incorporating good fats into your daily routine, you can nourish your body, support your brain, and promote overall health and vitality. So, let's celebrate the goodness of healthy fats and embrace their transformative power. By unlocking the potential of good fats, you can pave the way for a healthier, happier, and more vibrant you.