Healthy fat is increasingly being recognized as an important part of the diet. In the 1980’s and 1990’s, we were told to eat almost no or very little fat. That might have been a good thing back then as trans fats were popular in those days. If we had eaten too many, we could have gotten heart disease and cancer. Now that trans fat in the food supply is greatly reduced, (and what a blessing that is,) we are learning that healthy fat is important after all. We just need to be picky about the type of fat we eat.
Balance Omega-3 and Omega-6
So what fats are healthy? It’s important to get a balance of omega-3 and omega-6 fatty acids. A great tool for balancing these two essential nutrients is cronometer.com which is essentially free. I recommend it highly.
Nuts have healthy fat, but they are also high in omega-6 fatty acids so balance them with fish oil and fish products. Take care to take fish oil that is free of toxins as fish can be very dirty. Pecans and macadamias are especially high in fat. ALA, an omega-3 fat, is healthy, but it doesn’t convert readily to EPA and DHA, the very healthy long-chain omega-3 oils. Chia and flax seeds are rich in ALA.
Other healthy fat is monounsaturated fat such as olive oil and avocados. Take care to ensure the purity of your olive oil as the mafia has infiltrated the olive oil supply and adulterated it. In addition to containing healthy fat, avocados are also a great supplier of potassium which is really hard to get enough of.
Saturated fats can also be healthy. Especially so are medium chain triglycerides. Coconut and coconut oil are rich in these MCT’s. Even the saturated fats in dairy and meat can be healthy if the animals were pasture fed. Getting these products may involve going to Good Earth or Natural Grocers.
You’re going to love this: chocolate can be a healthy fat, as it is rich in polyphenols. Take care to not eat it with sugar, as sugar is definitely not healthy. Consider making your own chocolate treats with cacao powder, a raw chocolate, and stevia.
I recommend looking into the ketogenic diet. Too strict adherence to the diet has its downsides, including nausea and muscle mass loss. I found that a diet midway between the Zone diet and the ketogenic diet works for me.