“Healthy fat is essential for human development because it supports healthy brain, cell membranes, hormone production and enhances post-eating satisfaction,” said Brigid Titgemeier, MS, a registered dietitian in functional medicine. RDN, IFNCP states. “Eating healthy fats also increases the absorption of fat-soluble nutrients such as vitamins A, D, E, and K, which helps reduce inflammation.”
Functional medicine pioneer Mark Hyman, MD, recently outlined the 16 healthiest fat foods on Instagram and confirmed that fat is needed to survive. “All cells are made of fat. Nerve endings are made of fat. The brain is mostly made of fat (after water). Hormones are made of fat. Cells and metabolism are made of fat. “Masu,” says Dr. Heyman. He explains that the important thing is to eat the right amount of fat.
So what exactly are they? Dr. Heymann’s top picks include organic extra virgin olive oil, organic avocado oil, walnut oil, almond oil, macadamia oil, unrefined sesame oil, tahini, flax oil, hemp oil, nuts and seeds, butter (grazing grass-fed cattle). From), goats, or sheep), avocados, olives and other plant fat sources, grass-fed gee, humanely grown organic tallow, lard, duck fat, or chicken fat, coconut oil or MCT oil. , And sustainable sesame oil.
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That said, Dr. Heyman’s list contains a variety of nutritious fats that support human development, but Titgemeier seems to focus on plant-based fat sources such as olive oil, nuts, and seeds. Is urging. “In addition, some of the saturated fats he lists, such as coconut and MCT oil, are absolutely helpful in improving heart health, but they can also worsen lipid markers in some patients. “
This leads us to the heart of the problem: what makes these fats the best?
Titgemeier is here to clarify the difference between the healthiest fat foods and the foods you consume in moderation. According to her, it all begins with learning about four important categories of fat: mono-saturated, poly-saturated (omega-3 and omega-6), saturated fat, and trans fat.
The healthiest fat foods to eat and the ones that consume moderately
The healthiest kind of fat
According to Titgemeier, it is best to get most of the fat from monounsaturated fats and omega-3 polyunsaturated fats. Examples of these fats include extra virgin olive oil, avocado and avocado oil, nuts (such as walnuts, macadamia nuts, almonds), seeds (such as hemp seeds, chia seeds, or ground flaxseed), wild-like. Salmon containing wild fatty fish.
“Extra virgin olive oil is one of the most nutritious foods on the planet because it is a rich source of a type of unsaturated fat called oleic acid,” says Titgemeier. Next, it’s a good idea to eat omega 3 rich fish (wild salmon, sardines, oysters, anchovies, herring) 2-3 times a week. “Omega 3 polyunsaturated fatty acids suppress inflammation, are anti-inflammatory molecules, and help prevent and treat inflammatory diseases or conditions. These include arthritis, joint pain, type 2 diabetes, cardiovascular disease, gastric acid. It includes things like reflux disease, “adds Titgemeier.
Moderately healthy type of fat
In contrast to these Gold Star fats, saturated fats are less optimal, but they are not without some controversy. Common sources include lean meat, whole milk, cheese, coconut oil, and palm oil.
“Some tissues, such as the American Heart Association, recommend significantly limiting saturated fat, which can increase blood cholesterol levels and increase the risk of heart disease and stroke. That’s why other studies have shown that saturated fats don’t increase the risk of heart disease, “says Titgemeier. “The consensus is that it depends on people and their DNA. In another study, not all saturated fats are made the same, a highly saturated fat diet filled with processed foods. It was emphasized that eating is different from a high-fat diet filled with all foods. In my experience, it varies widely from person to person. For some people, eating saturated fat Too much can increase cholesterol and LDL cholesterol, but some people don’t. “
Types of fat to consume moderately
The harm of trans fat has been agreed by almost all doctors and nutritionists across disciplines. According to Titgemeier, this is primarily due to the way trans fats raise levels of “bad” LDL cholesterol and lower levels of “good” HDL cholesterol.
“I want to limit industrialized vegetable and / or seed oils that are high in omega-6, such as vegetable shorteners, safflower oil, soybean oil, sunflower oil, peanut oil, corn oil, cottonseed oil, grape seed oil, rice bran oil, etc. There are times, “says Titgemeier. “These fats are most commonly found in cooked and packaged foods, even’healthy’ gluten-free, dairy-free, or even old foods. The problem is that too much omega-6 fatty acids in the diet not only increases mortality from all causes, but also increases the risk of other inflammatory diseases such as heart disease, arthritis, joint pain, and brain fog. am. “
The ideal way to counter this is to increase your intake of foods that contain omega-3 fatty acids as much as possible, rather than focusing strictly on reducing omega-6. For example, replace safflower oil or vegetable shortening with olive oil in your recipe, or try a light meal with walnuts or avocado toast instead of beef jerky or packaged desserts. The taste of the dish is not impaired and the cardiovascular system is not impaired.
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