However, what we find is that although total saturated fat intake dropped dramatically from 1910 to 1970 and dietary cholesterol intake only increased by 1% in the past eighty years, 40% of all deaths in the US are caused by heart disease. While during that time the percentage of vegetable oils, margarine, refined oils, and shortening increased 400% (Fallon and Enig).
Benefits of saturated Fats
It’s important to know some of the benefits of saturated fat so we can leave the fears behind us. Unknown to many, saturated fats have a variety of vital roles in the human body, here is just three important ones:
- Saturated fats make up roughly 50% of our cell membranes
- They are needed for the use of essential fatty acids
- They enhance immune function
I felt that I needed to cover saturated fats and cholesterol as these are two of the more misunderstood in the world of dietary fats where as monounsaturated and polyunsaturated fats are more widely acknowledged as heart healthy.
Switch your fats at home with these healthy fats
Fats to Include
Flax Seed Oil
Butter (go for raw sources)
Ghee (clarified butter)
Organic/grass fed animal fats
Fish oil (fresh sourced)
Eggs (from pasture raised chickens)
Fats to use less of
Try putting these fat tips in practice
- Avoid eating roasted nuts as the roasting process causes the fats to go rancid.
- Avoid deep fried foods in general. If possible exclude them altogether.
- Eat out in moderation, by nature fast food restaurants use low quality fats and oils
- For cooking, use heat friendly fats such as coconut oil, ghee, avocado oil.
- Aim for at least one serving of a healthy fat per meal. Learn exactly what one serving looks like for each food.
- Avoid purchasing oils with clear/plastic containers (choose dark glass containers. These containers allow light through which damages the fat.
- If you do buy plastic containers wrap the container in foil to reduce light exposure.
- Store polyunsaturated oils in a refrigerator, these include fish oil, flax seed oil, and nut oil.
- Know what foods contain trans fats, Common items include cakes, cookies, doughnuts, muffins, chips, fried foods (french fries, breaded fish, chicken nuggets)
- Because toxins are fat soluble, buy organic when possible with foods containing dietary fats. Read more about organic foods in my previous blog.
P.S. If you want to know more about how to optimize your nutrition, send me a message today on how I can help you transform your life through my various coaching programs. Your journey to a strong vital body starts now.
- Fallon and Enig. “The Skinny on Fats.” Online: www.westonaprice.org.
- Fats the Heal Fats that Kill by Udo Erasmus
- How to Eat Move and Be Healthy by Paul Chek