In 1977 the U.S. government issued its first dietary recommendations to the public: “Eat less fat and cholesterol and eat more carbohydrates.” At that time the obesity rate in the U.S. was under 15%. Today over 70% of Americans are overweight. Over 30% are considered obese. The rate of childhood obesity has tripled in that time as well.
But it’s not only our waistbands that have increased; the rate of diabetes, Alzheimer’s, autoimmune diseases, cancer, heart disease, autism, depression, ADD, ADHD have all exponentially increased as we’ve cut out the fat and increased our genetically modified (gmo), highly processed, sugar laden food consumption.
Unfortunately, the low-fat mantra continues in the mainstream medical world. In fact, it has been ingrained in our brains for decades. So, here is a new mantra for you to employ that just might start to reverse this rising health crisis. Good fat is good for you.
Fat is essential for your health. Your body needs fat to absorb vitamins and to protect your brain and heart. But not all fats are alike. Bad fats such as hydrogenated oils and artificial trans fats result in weight gain and systemic inflammation. Good fats such as omega-3s fatty acids and unsaturated fats play a huge role your health, in mental cognition, controlling your weight, reducing inflammation, feeling satiated, even managing depression.
Good fats can:
- Improve mental clarity
- Reduce inflammation
- Help manage depression
- Lower the risk of heart disease and stroke
- Lower bad LDL cholesterol levels, while increasing good HDL
- Prevent abnormal heart rhythms
- Lower triglycerides associated with heart disease
- Lower blood pressure
- Prevent atherosclerosis (hardening and narrowing of the arteries)
Good fats include:
- Olive oil and olives
- Avocado oil and avocados
- Nuts
- Coconut oil, coconut cream and unsweetened coconut
- Ghee (clarified butter)
- Flaxseeds and flaxseed oil
- Fatty fish such as salmon, sardines, trout, tuna, mackerel and herring
- Grass-fed beef and dairy
- Pasture raised poultry and pork
Fats to avoid:
- Corn oil
- Canola oil
- Peanut oil
- Hydrogenated oils and partially hydrogenated oils
- Margarine and other butter substitutes
- Commercially baked pastries, pizza and cookies
- Packaged junk food including crackers, microwave popcorn, chips
- Fast food and fried foods
- Vegetable oils
So, yay butter (pasture raised grass-fed butter, but butter nonetheless)! Don’t be afraid of fat. Your brain will thank you. Your heart will thank you. Even your belt will thank you. Work on getting more healthy fats back in to your diet, throw out those unhealthy processed fats and get on with the healing!