You may have heard that a low-fat diet is healthy, or is best for keeping fit.
For most of my life, I consumed food with no concern at all for how much, or what kinds of fat I was eating.
It turns out that good fats, and lots of them, are in fact crucial for healthy brain and body function, and the different kinds of fat are far from created equal.
Here’s a handy guide to the best types and sources of fats for optimal health.
Trans Fats
Industrially-produced trans fats have added hydrogen bonds in order to give fragile oils an almost limitless shelf life.
These solid oils raise unhealthy LDL cholesterol and lower healthful HDL cholesterol, leading to heart disease.
While their use has been drastically limited by the US government, manufacturers can still use up to 0.5g of trans fats per serving in their products.
Look for oils that are “partially-hydrogenated” on food labels for candy, chips, peanut butters, soda, pastries, margarine and processed foods – and avoid these products.
Saturated Fats
Found in meat, dairy products, coconut milk and oil, and palm oil, saturated fats have gotten a bad rap. Though we thought for decades that saturated fat led to heart disease, recent research doesn’t support that (R1, R2).
Rather, if heart disease is a concern for you, get more of your fats from monounsaturated and polyunsaturated sources, as these actively lower cholesterol.
Sources of pure saturated fat, including the above oils and animal fats like lard and duck fat, are all highly heat-stable and suitable for cooking.
Coconut oil is an immune-boosting powerhouse with antiviral, antibacterial, and anti-fungal properties. It and butter also both contain high amounts of medium-chain fatty acids, or MCTs, which the liver burns directly for energy.
Coconut oil is solid at room temperature and can be used to create non-baked treats with a silky texture like this chocolate fudge.
Palm oil is best avoided because it’s linked to destruction of rainforests.
Limit saturated fats and sources of MCTs if you suspect you have leaky gut syndrome as they will interfere with gut repair.
Monounsaturated Fats
Many nuts and seeds, avocados, sunflower and olive oils, and certain fish like halibut and mackerel are all good sources of beneficial monounsaturated fats. They reduce the risk of developing heart disease by improving cholesterol levels.
Avocado oil has a very high smoke point and is excellent for cooking.
Olive oil is central to the diet of the long-lived people of the Mediterranean. To avoid consuming rancid olive oil, buy only domestic/non-Italian extra virgin olive oil in a dark bottle and store in a cool, dark place.
Polyunsaturated Fats
Polyunsaturated fats have an even more powerful heart-protecting effect than monounsaturated fats. They’re present in pastured meats and fatty, cold-water fish such as salmon, sardines, herring and trout.
Only wild-caught fish have these high-quality fats, but they unfortunately tend to be high in mercury. Relatively low-mercury fatty seafood includes Atlantic salmon, mackerel, shellfish, and small fish like sardines and anchovies.
Vegetarian sources of omega-3s include chia seeds, flax seeds and flax seed oil, walnuts, perilla oil, and marine algae oil.
The omega-3 fatty acids in these foods, sorely lacking in Western diets, ensure optimal brain function and positive mood.
Eat fatty fish up to three times a week and vegetarian sources of polyunsaturated fats frequently to enjoy better brain and heart health.
Polyunsaturated fats are the most heat-sensitive of any fat type. Limit them to cold use (ie salads) to avoid turning them rancid.
Cook any of the above meats at the lowest safe temperatures possible to preserve the fatty acids. Any of those bought cooked outside the home will contain rancid, inflammatory polyunsaturated fats.
Omega-6 fatty acids are also essential, but most people eat far too many of them relative to omega-3s. You can supplement with evening primrose oil or borage seed oil if you’re looking for a high-quality source.
Wrap-Up
While fats have a mixed reputation, incorporating fat in your diet sensibly means more satisfaction and improved health. In fact, low-fat, high-carbohydrate diets increase the risk of cardiovascular disease and lead to weight gain.
Instead, savor high-quality meats, fish, oils, avocados, and nuts and seeds for a well-oiled body and satisfied stomach.
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