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Understanding Fats

Good Sources of Sat Fats

Somethings are worth saying again –  fat is good for us.

Two good sources of fat are saturated (animal) fat and omega-3 fats.

  • Omega-3s – These are great for heart health. They protect against cardiovascular disease. They also helps to burn body fat. For good sources of omega-3s enjoy wild fish, avocado, olives, cod liver oil, Sacha Inchi oil, and nuts. I recommend you take supplements called EPA-DHA 720 by Metagenics www.DrJeffreyTucker.meta-ehealth.com  
  • Saturated Fats –These fats boost your immune system. They also help you to absorb calcium. Find it in grass-fed beef, raw milk, and raw butter.

You can find healthy sources of fat in these 9 foods: 

  1. Organic butter
  2. Olive oil
  3. Nuts
  4. Raw milk
  5. Cold water wild fish
  6. Grass-fed beef
  7. Free-range chicken
  8. Eggs
  9. Avocadoes

Vegetable oils that you cook with are fats that are highly processed to extend their shelf lives. Saturated fats come from nature, trans fats are almost always man-made. Eliminate the trans fats, they are not essential fats; nor do they promote good health. Margarine is produced at high temperatures which destroys vitamin E, and other nutrients in the oil. The final product contains trans-fatty acids.

Trans-fatty acids increase inflammation in the body (colitis, arthritis, muscle and joint conditions). 

I’m OK with butter. It does not contain trans fat. It’s also a good source of fat-soluble vitamins, including vitamin A, D, E and K. None of these essential vitamins are found in significant quantities in margarine.

Fats to Avoid

Bad fats are the omega-6s. They are needed for a balanced diet, but only in small amounts. You need a higher ratio of omega-3s to omega-6s in the foods you eat. You can avoid high levels of omega-6, by not eating grain-fed beef, processed foods, and vegetable oil. Avoid processed, packaged foods like potato chips, cookies, cakes, and bottled salad dressings.

Here’s a short list of foods which contain trans fats:

  • Hardened Margarines and shortenings
  • Bottled salad dressings
  • Mayonnaise
  • Fried fast foods
  • Corn chips
  • French fries
  • Fried meats like chicken and fish
  • Baked goods including biscuits, breads, cakes, cookies and crackers

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