Additionally, coconut and the different varieties of coconut may have antimicrobial properties, provide benefits to gut and digestive health (here and here), as well as help increase skin moisture and integrity (here, here, and here). For even more studies to read the science behind coconut oil/medium chain triglycerides, feel free to check out one of my favorite resources here.
The type of fat with no redeeming nutritional value is trans fat, which is created when food manufacturers artificially convert unsaturated fatty acids into solid, saturated fats. Trans fats have the worst effect on your cholesterol levels, because they actually lower the good HDL cholesterol and increase the harmful LDL cholesterol. They're also highly inflammatory, which may contribute to chronic diseases, and they contribute to insulin resistance, which drives diabetes development.
Polyunsaturated fats. When you pour liquid cooking oil into a pan, there's a good chance you're using polyunsaturated fat. Corn oil, sunflower oil, and safflower oil are common examples. Polyunsaturated fats are essential fats. That means they're required for normal body functions but your body can't make them. So you must get them from food. Polyunsaturated fats are used to build cell membranes and the covering of nerves. They are needed for blood clotting, muscle movement, and inflammation.
Trans fat. This is a type of fat that occurs naturally in some foods in small amounts. But most trans fats are made from oils through a food processing method called partial hydrogenation. These partially hydrogenated trans fats can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.
Avocado: One of the most widely known healthy fats, avocado makes an ideal addition to any dish at breakfast, lunch or dinner. It's also perfect as a stand alone snack! This powerhouse of a superfood isn't only a monounsaturated fat – it's also loaded with folate, potassium, fiber and vitamins E, C and B6. Don't forget to cook the pulp and eat it as well- the avocado seed is loaded with essential vitamins too! Don't let it go to waste!
Today’s Basics topic is all about fat! We’ve covered other macronutrients here on the Nutrition Stripped blog such as carbohydrates, protein, and digestion, and now the list is growing! Out of all the macronutrients, people have the most misconceptions about by fat! Today I’m sharing a breakdown of food sources of healthy fats, the function of fat in the human body, how fats are digested, and how our bodies store fat. If I haven’t lost you yet, keep reading on to learn the basics of healthy fat from a dietitian’s point of view. Let’s jump in!
You may wonder isn't fat bad for you, but your body needs some fat from food. It's a major source of energy. It helps you absorb some vitamins and minerals. Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and inflammation. For long-term health, some fats are better than others. Good fats include monounsaturated and polyunsaturated fats. Bad ones include industrial-made trans fats. Saturated fats fall somewhere in the middle.
Salmon might not get as bad of a rap for being high in fat, but its health benefits are worth repeating. By adding this fish fillet into your diet just twice a week, you’ll get the full amount of heart-healthy omega-3 fatty acids recommended by the American Heart Association. Omega-3s reduce the risk of arrhythmia, decrease triglyceride levels, and can actually slightly lower blood pressure. When you’re at the fish counter, make sure to pick up the right kind—while pink salmon is the second best fish for nutrition and health benefits, farmed Atlantic salmon is one of the worst.
Confused yet? Why would our body break something down to just put it back together? Long-chain fatty acids are insoluble in blood and in order to transport these across, triglycerides are packaged into chylomicrons that are basically a vehicle that gets released into the lymphatic system and eventually in the blood for circulation. When chylomicrons reach the capillaries of muscle and fat tissue, they activate lipoprotein lipase (stay with me here).
Fat is a type of nutrient, and just like protein and carbohydrates, your body needs some fat for energy, to absorb vitamins, and to protect your heart and brain health. And despite what you may have been told, fat isn’t always the bad guy in the health and waistline wars. “Bad” fats, such as artificial trans fats and saturated fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, and so forth. But “good” fats such as unsaturated fats and omega-3s have the opposite effect. In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.
These fats are found in foods like sunflower oil, soybean oil and some nuts and seeds, and include the essential omega fatty acids. Although these fall into the “healthy fats” category, they should still be limited in the diet, especially when weight loss is the goal of your healthy eating plan, due to the high number of calories these fats represent. The average person should aim to cap total daily fat consumption to 20 to 35 percent of daily calories.
Plus, eating a good variety of foods high in fat can also boost brain function. Loading up on the healthy fat foods can soothe inflammation and promote blood flow to the brain to enhance cognitive function. In particular, medium-chain fatty acids, omega-3 fatty acids and unsaturated fats play a critical role in brain function and development. (11, 37, 38)
It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.
Unfortunately, buying this healthy fat isn’t as easy as just grabbing the first bottle you see. Make sure to pick only extra virgin varieties of the oil, which means no chemicals are involved when the oil is refined. Unfortunately, many common brands have been shown to fail the standards for extra virgin olive oils, meaning it’s important to choose wisely.