Omega 3 fats (also called n-3 fats or omega-3 fatty acids) are "essential fatty acids" or EFAs. Essential fatty acids cannot be made by the body, and must be obtained from food. While omega 3 fats are found in both animal and plant foods, they are much more concentrated in animal sources. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two major omega-3 fatty acids in fish. … [Read more...]
With the nuts you nosh, the wild salmon you savor and the potato chips you crunch, you determine your future health.
That’s because fats are building blocks for cell membranes, precursors for a variety of hormones and hormone-like substances, and are required to absorb vital nutrients.
But arguably most important, fats have the power to directly affect your genes. Surprised?
Fats Have a Profound Impact On Your Health
The type of fat you eat affects every part of your body – your mood and level of mental clarity, your circadian rhythms, the constriction or dilation of your blood vessels, whether you store calories as fat or burn them for fuel, the fluidity or stiffness of your joints, the tone and texture of your skin, and even if your genes are primed to fight cancer…or promote it.
Sound like too much for a little molecule to do? Think again.
In fact, just one fast food meal containing unhealthy fat can increase free radical levels and dangerously constrict your blood vessels for more than 2 hours!
That’s why it’s important to be mindful of every mouthful. Each bite you take sends powerful signals to your body to heal…or to harm.
Human-like creatures have existed on this planet for as long as four million years, and for roughly 99% of this time, they were hunters and gatherers….This means that when we’re sitting down to lunch, our stone-age bodies “expect” to be fed the same types and ratios of fat that nourished our cave-dwelling ancestors. When we eat French fries cooked in partially hydrogenated vegetable oil instead of wild plants; or wolf down a fat-laden hamburger heaped with mayonnaise in- stead of meat from a lean, free-ranging game animal, our bodies register the insult. – Artemis P. Simopoulos and Jo Robinson, The Omega Diet
Separating Fat Fact… from Fat Fiction
For years, fats were shrouded by a gray cloud cast by “health” agencies like the American Dietetic Association, the American Diabetes Association, and the American Heart Association.
The recommendations by these groups to limit fat intake to 30% or less of total calories put the population on a fast track to weight gain, as we gobbled up fat-free, sugar-laden snacks by the boxful.
Not only did those foods expand our waistline, but they left us hungry for more.
Today, we know that it’s not the amount of fat in the diet, but rather the type of fat consumed that’s the key to optimal health and wellness.
Eat Healthy Fats for a Long, Disease-Free Life
At Healing Gourmet, you’ll learn why it is essential to get back to our native origins – to enjoying the fats our bodies were designed to consume.
In our Fats Encyclopedia and throughout our site you’ll learn these amazing facts about fats:
- How fats send important instructions to your genes
- The fats that generate free radicals and promote aging (and how to avoid them)
- The specific ratios of fats in common oils
- The danger of some “essential” fats
- How to get the right ratio of fats for optimum health through the foods you love
- Why certain fats promote inflammation—the cornerstone of chronic disease
- The fats you should be enjoying to fight cancer, prevent Alzheimer’s and reverse diabetes
- Why vegetarians are missing out on the fat that’s critical for well-being
- The cancer-fighting, tummy-trimming fat you need…in beef!
- Why you should be eating your grandma’s favorite fat (Lard!)
- Much more!
Conjugated linoleic acid (CLA) is a healthy fat found in the meat and dairy products (like butter and cheese) of grass-grazing ruminants. It is produced in the rumen of these animals with the help of a bacteria called Butyrivibrio fibrisolvens that “biohydrogenate” linoleic and linolenic acids. Interestingly, CLA is both a trans fatty acid and a cis fatty acid. The cis bond causes a lower … [Read more...]
Omega 6 fats acids are a family of polyunsaturated fatty acids found predominantly in vegetable oils including soybean oil, corn oil, cottonseed oil, sesame oil, grapeseed oil, safflower oil, sunflower oil and canola oil. These fats are also found in high amounts in seeds and some nuts, as well as grain-fed meats, farmed fish and conventional eggs. While omega-6's are essential fatty acids - … [Read more...]
Chances are you’ve heard that polyunsaturated fats are the “good” fats and essential to your health. This fat fact is only partially true. Polyunsaturated fatty acids (PUFA) are a large group of fatty acids including omega-3 and omega-6.They are considered “essential” fatty acids. That just means the body cannot make them on its own. Therefore, it is necessary to get them from the foods we … [Read more...]
Monounsaturated fatty acids(MUFAs) are healthy fats that are liquid at room temperature. They are most commonly associated with plant-based foods including extra virgin olive oil, nuts, avocados and avocado oil, macadamia nuts and macadamia nut oil, but they are also found in high concentrations in animal foods (including lard!) These heart healthy-fats are a a staple in the Mediterranean … [Read more...]
Saturated fat is fat that consists of triglycerides containing only saturated fatty acids. Foods that contain a high proportion of saturated fat are butter, lard, coconut oil, palm kernel oil, dairy products (especially cream and cheese), meat, chocolate, and some prepared foods. Despite the studies that point to saturated fat as a dietary villan that increases heart disease risk, new … [Read more...]
Medium chain triglycerides (MCTs) have a small molecular size and yield fewer calories than other fats. In fact, coconut oil has an effective energy value of 6.8 calories per gram, while other fats supply 9 calories per gram. Medium Chain Triglycerides: Quick-Burning Energy Boosting Fats When we eat fat, it's broken down into smaller bundles of of protein and fat called lipoproteins. These … [Read more...]
Cholesterol is a high molecular weight alcohol (yes, alcohol) that is manufactured in the liver as well as most of our cells. Despite what you might have heard, cholesterol is absolutely vital to our health. You have certainly heard about the two common types – low density lipoprotein (LDL) and high density lipoprotein (HDL). But there are actually three: High-density lipoproteins (HDL) … [Read more...]
DHA is an omega-3 fatty acid found in fish oil and cold-water fish like wild salmon, mackerel and sardines. It is also commercially manufactured from microalgae. Your body can manufacture small amounts the consumption of alpha-linolenic acid (ALA), an omega-3 fatty acid found in chia, flax, and many other seeds and nuts. But that conversion is very inefficient. In fact, only 8% of ALA is … [Read more...]
Eicosapentaenoic acid (EPA) is an omega-3 fatty acid. In physiological literature, it is given the name 20:5(n-3). EPA is a polyunsaturated fatty acid (PUFA) that acts as a precursor for prostaglandin-3 (which inhibits platelet aggregation), thromboxane-3, and leukotriene-5 groups (all eicosanoids). EPA is obtained in the human diet by eating oily fish or fish oil—cod liver, herring, … [Read more...]