Thanks to the ever-changing nature of our nutritional landscape, most people no longer fear fat. But there still seems to be a fair amount of confusion about what makes a fat healthy and how much healthy fat should be included in our daily diet.
It can be difficult to keep up with the latest nutrition trends, but it seems that healthy fats are here to stay anyway. So let’s start at the beginning.
What do fats do for your body?
Everyone needs fat in their diet! Our bodies need fat to obtain energy. Fat provides 9 calories per gram (carbohydrates and proteins provide 4 calories per gram) and, unlike proteins, we can store fat, acting as a reserve of energy.
The fat protects our organs, keeps our body warm and supports cell growth. Fats are also important for biological processes, such as helping your body absorb fat-soluble vitamins (A, D, E and K).
Fat is essential to produce important hormones. Some fats, such as omega-3 fatty acids, help lower blood pressure and play a role in the fight against heart disease, dementia and some types of cancer.
Last but not least, eating healthy fats also helps you feel satisfied after a meal.
Approximately 20 to 30 percent of our daily caloric intake should come from fat, and we ideally want to target healthy fats.
Keep in mind that the fat of a handful of nuts and grease from a fried coconut is not the same.
10 fats you should eat every day
Fat can be your best friend or your worst enemy. Good fats (your best friend) are fats that exist as nature intended and are not refined.
Bad fats (refined fats) include fats from processed vegetable oils such as corn oil and sunflower oil.
Saturated fat has been wrongly demonized. In 2010, a meta-analysis involving more than 300,000 individuals found no significant evidence that saturated fat in the diet is associated with an increased risk of coronary heart disease or cardiovascular disease.
Fatty acids are among the most important molecules that determine the integrity and capacity of your brain.
Ideally, the ratio for optimal intake of omega-6 to omega-3 should be 2: 1, but in our typical fast-food diet, the ratio is skewed to 16: 1 or even 50: 1, which can create an inflammation etc.
The simple fact of eating fatty fish such as salmon or tuna at least twice a week and significantly reducing the fat intake of processed vegetable oils such as sunflower, corn and soybean oil can solve this problem.
If you do not eat fish, supplement your diet with Zinzino Balance oil, which is a highly concentrated source of omega-3.
To get the enormous amount of benefits of eating unrefined fats, be sure to include these 10 foods in your diet almost daily:
1. Whole organic poultry eggs.
I love the scene in the movie Rocky when Sylvester Stallone breaks six whole raw eggs in a jar and drinks it all at once!
Unfortunately, in the last decade or so, egg yolks have been criticized and condemned severely.
The eggs are tasty and nutritious. Whole eggs contain approximately 6 grams of high-quality protein.
Eggs are also an excellent source of vitamins, including A, E, and K, and a range of B vitamins, such as B12 (for energy), riboflavin, and folic acid.
Eggs also contain the eight essential amino acids needed for optimal muscle recovery and to use valuable minerals such as calcium, zinc and iron more efficiently.
Worried about the yolk? Eggs contain cholesterol, but it is now generally accepted that dietary cholesterol does not raise blood cholesterol levels.
An avocado is a fruit unlike any other because it has more healthy fats than carbohydrates! About 80 percent of the calories in an avocado are fat, mostly MUFA (monounsaturated fatty acids), which have a number of benefits, including reducing inflammation, among others.
Avocados are also full with vitamins K, C, B and E and lots of fiber. With so many benefits, it is difficult not to include them in the diet!
Nuts contain vitamin E, folic acid, omega-3 fatty acids (ALA) and antioxidants.
Research shows that eating nuts can improve brain health, reduce oxidative stress and reduce the risk of cardiovascular disease.
Almonds are my favored nut, you can always find them in my travel bag. Eating a handful of almonds can satisfy you for at least a few hours, which makes it easier to avoid eating unhealthy foods and increases the chance of losing weight successfully.
Almonds are loaded with antioxidants, which are concentrated mainly in the brown layer of the skin.
Do not take off its skin!
Ghee, a form of simplified butter, and has immense benefits. It is a staple food in Indian homes as the main cooking oil.
Ghee is very stable even at high temperatures and does not get rancid. It is rich in vitamins A and E, if it comes from grass-fed cows.
Ghee is also rich in butyric acid, a short-chain fatty acid that can lessen inflammation and help improve digestion.
6. Coconut oil and other coconut products.
Coconut is a safe superfood. It is mainly lauric acid, a saturated fatty acid that is antimicrobial, antiviral and antibacterial.
I cook my eggs in coconut oil and I have increased my coconut consumption to a few hundred calories per day, and my health has never been better.
7. Zinzino BalanceOil
Zinzino BalanceOil, a natural dietary supplement, helps to increase the omega-3 essential fatty acid levels in your body, and helps adjust your omega 6:3 ratio to optimal levels for balance.
BalanceOil also supports a healthy and optimal eye, heart, brain and immune function. This product contains wild fish oil combined with a high-polyphenol olive oil for maximum absorption and synergy.
Choose between fresh lemon, delicious vanilla or an exciting blend of orange, lemon and mint flavor. Contains 300 ml (10 fl oz) per bottle. Use the Zinzino Dosage Cups to measure the correct amount for your body weight every day.
8. Whole cow’s milk
Yes, you read it right! Consume whole cow whole milk and dairy products. I recommend a generous amount of healthy fat, which can increase your testosterone and your growth hormones and keep you perfectly healthy.
Raw cow’s milk has CLA, a powerful immune booster. CLA can counteract mitochondrial dysfunction and improve antioxidant capacity, and as a result, improve muscle mass and strength.
Yogurt derived from whole milk also have healthy probiotics.
9. Olive oil
I pour the olive oil over my salads and pasta. Opt for extra virgin olive oil, which must be cloudy (the cloudiness indicates that it has not been filtered) and has a golden yellow color.
Olive oil is the cornerstone of the Mediterranean diet and is a nutritional pillar essential for cultures where people live longer.
The benefits of olive oil include reducing the risk of coronary heart disease and preventing cancers.
Olive oil should not be used to cook at high temperatures, as it oxidizes faster than other oils.
What types of fat should be avoided?
A little fat is essential for good health. The fat provides energy and helps the absorption of fat-soluble vitamins such as A, D, E and K.
Your body uses essential fats omega-3 and omega-6 for growth and development, especially that of the nerves, brain and eyes. While unsaturated fats provide health benefits, you should limit or avoid saturated fats and trans fats.
1. Saturated fats
Saturated fat is found in butter, lard, solid shortening, cheese, meat, chicken, palm oil, coconut oil and some baked goods.
Consuming saturated fat can increase your risk of diabetes, high cholesterol and heart disease. The Dietary Guidelines for Americans of 2010 recommend that you limit saturated fats to no more than 7 percent to 10 percent of the calories you consume per day.
2. Trans fat
Trans fats are the most unhealthy type of fat, since they increase low-density lipoprotein or bad cholesterol while lowering high-density lipoprotein or good cholesterol.
This increases your risk of heart disease. Trans fats are found in any food that contains hydrogenated oils or that are fried in this type of oil, including many processed foods.
They also occur naturally in small quantities in animal products. The American Heart Association endorses that no more than 1 percent of your calories come from trans fats.
Even healthy unsaturated fats should be capped at no more than 35 percent of calories or you may have trouble maintaining a healthy weight.
Many people eat too many omega-6 fats and not enough omega-3 fats. To get the most health benefits, look for a ratio of 2 to 1 and 4 to 1 of omega-6 fats to omega-3 fats.
While omega-3 fats help decrease inflammation, some types of omega-6 fats increase inflammation.