Eating healthy fat is good for us. It is essential to our health. Our body needs good sources of healthy fat to nourish our brain, heart and cells and it is essential for many important functions in the body.
Healthy fat for younger looking skin. Healthy fat helps keep your skin hydrated, plumper and younger looking. If you’re not getting enough essential fatty acids in your diet, your skin may be dry, inflamed with skin conditions such as acne, psoriasis or rosacea. Increasing dietary omega-3 fats is an important step towards healthy skin. High levels of omega-3 fatty acids have been shown to decrease inflammation may lead to smoother, younger-looking skin. The foods highest in omega-3 fatty acids include flax seed, chia seeds, tuna, sardines, mackerel, salmon and walnuts.
Udos choice. One of my favorite oils is Udo’s choice. I have been using this oil for several years. It gives me all the essential fatties my body needs and it has the perfect balance between omega 3 and omega 6. The flavor isn’t great but if you drink it with orange juice it’s not bad. Before I started taking Udo’s choice I had really dry, itchy skin. I have had my legs itch so badly that I would scratch until they would start bleeding. After just a couple of weeks with this Udo’s choice my skin was softer, more glowing and all the itching was completely gone. I give this to my whole family every day and it is one of my favorite products. I would highly recommend it for everyone. Udo´s Choice webpage
Fat burns fat. It’s true. It takes fat to burn fat. The body requires energy to keep its metabolism properly functioning and we need to eat fat to help the process. When the body can access fat immediately, it burns it. If you are afraid of gaining weight you should avoid carbohydrates, such as potatoes, pasta, rice and sugars.
You should include healthy fats with every meal. Many of our vitamins are fat-soluble and they require fat in order to be absorbed. Always eat healthy fat when you are eating vegetables or fruit. Fat will help your body to absorb the nutrients from the vegetables more efficiently. For example, dress your greens with a healthy salad dressing made with olive oil, have a piece of dark chocolate or a handful of nuts with your fruit.
Why eating low fat is bad for you. A low-fat diet is bad for your hormones, your nervous system, brain and your immune system. Our brain needs healthy fat, omega3 and omega 6 to function well. Too little healthy fat can result in mood swings and depressive symptoms. People who are deficient in omega-3s may suffer from bipolar disorder, schizophrenia, eating disorders and ADHD.
Low fat products are not always healthy. Low fat products are often full of sugar. When the fat is removed to make it more “healthy”, so is the flavor and to enhance the taste, sugar is often added in its place. Sugar makes you gain weight and it causes inflammation throughout the body.
Eating healthy fats will keep you sated for a long time (low fat will not). A sign that you aren’t getting enough healthy fats in your diet is dry, flaky, itchy skin. You need to eat essential fatty acids to keep your skin (and body) smooth and moisturized. Another sign is if you feel cold all the time, if you have a problem concentrating, feeling a lack of mental energy or if you lose your menstrual cycle.
Make your own healthy snacks. Instead of buying low fat products, make your own healthy snacks. They are so much healthier than any store bought low fat product. All of my recipes in this blog are made with only natural ingredients and they are high in fiber, healthy fats and protein. They are full of vitamins, minerals, antioxidants and without additives. Perfect healthy snacks that could be eaten every day.
Healthy – Unsaturated fats – comes mainly from vegetables, nuts, seeds and fish.
Some fats are better than others. The key to a healthy diet is to choose foods that have more good fats than bad fats. Basically, there are two groups of fats: saturated and unsaturated. The healthy fats that we should include more of in our diet are the unsaturated fats such as olive oil, olives, almonds, almond oil, cashews, peanuts, peanut butter, sesame seeds, and avocados, avocado oil, salmon, sardines, mackerel, and herring, as well as flaxseed, walnuts and eggs.
What they do: Unsaturated fats are an important part of a healthy diet. They help protect your heart by lowering blood pressure, improve good cholesterol, lower bad cholesterol, and protect against the buildup of plaque in your arteries. Omega-3 fatty acids – boost brain function and may help strengthen your immune system and improve your mood. Omega-6 fatty acids, can keep (even in small amounts) skin and eyes healthy.
Less healthy fats – Saturated fats Saturated fats are more neutral. They can be found in foods from animal sources like meat, fast foods, biscuits, pastries, pies and dairy products, like butter, cream and cheese. Saturated fat is ok if you choose foods from sources like grass fed meat and butter, whole eggs and coconut fat instead of pastries and fast foods.
Unhealthy fats – Trans Fats The really bad ones to avoid completely are industrial-made trans fats. They can be found in shortening, margarine, doughnuts, french fries, and processed foods such as crackers, cookies, chips, and cakes.
What they do: Saturated fats contribute to the risk of cardiovascular diseases (such as heart disease and stroke), because they raise LDL blood cholesterol levels.
Why you should avoid them: Trans fats are the worst of all saturated fats. Liquid vegetable oils that have been chemically processed to to prolong the shelf life of packaged foods. Trans fats create inflammation throughout the body, which is linked to heart disease, stroke, diabetes, and other chronic conditions. Research from the Harvard School of Public Health indicates that trans fats can harm health in even small amounts. For every 2% of calories from trans fat consumed daily, the risk of heart disease rises by 23%. Before buying foods, check the ingredient labels for “partially hydrogenated vegetable oil”.
How to get more healthy fats in your diet
- Add nuts to your yoghurt.
- Make your own homemade granola.
- Chiapudding is high in Omega3
- Almond milk is high in omega-3
- Have a piece of dark chocolate with at least 70% cocoa every day.
- Replace butter with olive oil
- Make your own nutbutter and use as a spread or in a salad.
- Try my favorite raw food breakfast – Sweet Apple Porridge
- Eat more avocados. Try them in sandwiches or salads or make guacamole. Along with being loaded with heart and brain-healthy fats, they make for a filling and satisfying meal.
- Dress your own salad. Create your own healthy dressings with high-quality, cold-pressed olive oil.