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:
- Organic butter
- Olive oil
- Raw milk
- Cold water wild fish
- Grass-fed beef
- Free-range chicken
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
- Fried fast foods
- Corn chips
- French fries
- Fried meats like chicken and fish
- Baked goods including biscuits, breads, cakes, cookies and crackers
Let talk about Fat:
My mother in law has cooked with olive oil her whole life. She was a very heavy lady until she had gastric bypass surgery. But she doesn’t have heart disease. Her kids are healthy& robust. Her family appears to enjoy good health. My mom always cooked with butter instead of margarine. When the fad went to vegetable oils and hydrogenated fats, we tossed out natural saturated fats and embraced trans fats. This was a big, big mistake.
Fat is an important part of diet. The simple truth about fat is: you have to eat fat to lose fat. I just need you to eat the right kind of fat.
Fat fell out of favor at the end of the 70’s. Once the 80’s hit, the government told us that animal fats caused heart disease. The Government Guidelines recommended we limit our saturated fat to less than 10 percent of our daily calories. Americans started buying low-fat products. However, over the next two decades, we have seen an epidemic of obesity and diabetes.
Now in 2010 the latest science is supporting saturated fats again. In the March edition of the American Journal of Clinical Nutrition researchers attribute America’s obesity and bad health to carbs – not saturated fats. I believe cardiovascular disease or coronary heart disease is linked to too much carbs in the diet. Reducing saturated fat in the diet does not prolong life or lower the incidence of coronary heart disease.
The real killer is trans-fatty acids, not saturated fat. Trans fat should be omitted from our diet, period.
I don’t care if my patients get about 50 percent of their fat intake from saturated fat. I want to see “good” cholesterol (HDL) levels, and no problems with insulin resistance. High HDL is the most reliable way to prevent heart disease.
I recommend eating a diet with good-quality protein and good-quality fat.
Most of the nutritionist I talk to, recommend fats and oils for good health. Why?
Fats including the Omega-3 fatty acids (EPA-DHA 720) – a deficiency can lead to depression, dementia, lack of concentration and a host of chronic diseases including heart disease, diabetes, and cancer.
Eat the right fats and you will:
- Burn fat
- Increase weight loss
- Increase your metabolism
- Reduce inflammation
- Become more sensitive to insulin, which will balance your blood sugar
I recommend EPA-DHA 720 by Metagenics as a good source of omega 3 fatty acids