Healthy Fats, Healthy You
Isn’t Fat Bad?
Do you remember all those times you were told low-fat is best? Or that you need to buy the low-fat yogurt or reduced fat peanut butter for your health. For decades we’ve been told we must adhere to a low-fat diet in order to be healthy. After all, healthy fats or not, they told us fat makes us fat. Even without inherently following a low-fat diet, most Americans do.
But, what if we could change the way we look at fat. How would our perspective change if we shifted our mindset to look at the types of fat we are eating rather than just saying fat is fat. Not all fat is created equal, just like not all carbohydrates are considered equal. Would you look at a package of skittles the same way you look at an apple? Probably not. After all, just like carbohydrates are not created equal, neither are the fats we consume. So, let’s dive a little bit deeper!
Fat Basics:
Fat is one of three macronutrients our bodies need for survival. Specifically, we need omega-3 and omega-6 fatty acids, as our body can not make these on its own. While the name behind these fats is not important, their function certainly is.
Omega-3 fatty acids aid in a variety of bodily functions. First and foremost, they help to reduce bodily inflammation, improve brain function, and lower your risk of cardiovascular disease. This type of fat helps our body synthesize anti-inflammatory lipids, which in turn, reduce inflammation. Additionally, omega-3 fatty acids (specifically DHA) is the most prevalent fat in our brain. Without adequate levels of this fatty acid, our brains do not function at capacity. Lastly, omega-3s have been shown to prevent blood clots, lower blood pressure and keep blood vessels healthy.
Likewise, omega-6 fatty acids are also essential to our bodily functions. These fatty acids are responsible for our body’s energy/metabolism and eicosanoid production. Eicosanoids help our body to fight infection with inflammation, fevers, changes in blood pressure, and clotting blood. While vital for our immune system, eicosanoids are also pro-inflammatory.
As you may be able to see, the omega 3 and 6 fatty acids balance each other out. It’s like the yin to your yang. Without the other, there is imbalance. Consequently, we should try to eat a variety of fats from each of these categories. Choosing a variety from each category will not only keep your body happy, but your taste buds too!
What Should We Eat?
Remember to choose a variety of sources from each category. The more variety, the better. Also consider the quality of your sources. Like we talked about earlier, you can’t possibly compare skittles to an apple just as you shouldn’t compare margarine to an avocado. In the lists below, you will find high-quality fat sources from both categories. I also provide a third grouping of healthy fats outside of the two categories we touched on. These fats are from omega-9 fatty acids, which are non-essential but beneficial.
Omega-3 Foods:
- Salmon
- Sardines
- Anchovies
- Flaxseed
- Chia Seeds
- Walnuts
- Mackerel
- Seaweed
- Spirulina
Omega-6 Foods:
- Pistachios
- Hempseed
- Pine Nuts
- Sunflower Seeds
- Pumpkin Seeds
Omega-9 Foods:
- Olive Oil
- Avocado
- Olives
- Almonds
- Macadamia Nuts
- Sesame Oil
Though this list doesn’t cover all sources of fat, you can rest assure the above foods are quality sources. Try to eat a variety of foods from a variety of categories. Lastly, choose quality fats. That stick of margarine will never compare to the quality of an avocado or salmon filet.
In conclusion, I’d love to hear your take on healthy fats! What healthy fats do you incorporate into your daily routine? Do you have more questions or something else you’d like to know more about? Send them my way and I will do my best to address your concerns! In the mean time, be sure to connect with the SLN family on Instagram, handle @stephanieleenutrition. Tag us in your favorite healthy fats with #stephanieleenutrition.
