3 Ways to Add Healthy Fats to Your Diet

Fats have received a bad rap for about 16 years.  Often, all fats were bundled into a “don’t touch” diet section and labeled with a big red X. Unfortunately, fats are essential to the healthy and optimal function of our bodies. Fats are critical to protect every cell membrane in our body to keep them hydrated, elastic and youthful.

Healthy fats are one of the fastest ways to solve dry skin, eczema, bring a healthy shine to hair and skin, and start to burn old stored body fat.

Most of the fats consumed by your average American are in fact bad for you. But a slight shift in our choices can easily provide the good fats that we need to transform our health. Among these good fats are:  Virgin coconut oil, Extra-virgin olive oil, Flaxseed oil, Nuts and Avocados.

avocado-933060_1920Virgin Coconut Oil
Virgin Coconut Oil has high amounts of medium-chain fatty acids (MCFAs) at 58 percent and has been consumed for thousands of years by some of the healthiest and most beautiful people on earth.

The indigenous Pacific Islanders consume high amounts of coconut product. In fact, up to 60 percent of their diet is made up of fat, most of it saturated fat from coconut. They have very low occurrences of heart disease or cancer, and have ideal height/weight ratios.

MCFAs are necessary for healthy cellular function, and silky skin and hair. MCFAs provide quick energy and are metabolized in the liver like carbs so they aren’t stored in adipose tissue. Coconut oil is antimicrobial, antibacterial, and antifungal and has been shown to kill strep throat, staph, fungal infections and more. It is an ideal for cooking because it doesn’t produce dangerous trans fatty acids when cooked at high heats.

It is also a lower-calorie fat. Unlike other fats, it only has 6.9 calories per gram instead of the usual 9. In addition to these lower calories, it also contains generous amounts of lipase, the enzyme used to break down fats, so it actually helps us burn old fats already stored in our bodies. This makes it an important part of a healthy weight loss program.

In addition to these powerful health benefits, coconut oil tastes great!  It is wonderful to cook with and adds a delightful texture to baked goods. Adding the benefits of coconut oil to your diet is as easy as substituting margarine, lard, and other refined oils straight across with coconut oil. It is also a wonderful and cost-effective addition to any beauty regimen. It is very effective as an anti-aging cream when applied to the skin at night. It is also easy to use as a lip-balm, and full body moisturizer after a shower.

Extra Virgin Olive Oil
Extra Virgin Olive Oil is a monounsaturated fat that, like coconut oil, helps break down stored fat in the body. There are many research studies that show olive oil’s ability to decrease heart disease and blood pressure. Olive oil has been extensively studied because it has been widely shown to increase health. These studies also show that because of its rich level of antioxidants, those who regularly consume olive oil have dramatically lower occurrences of diabetes, asthma, colon cancer, and heart disease, inflammation and bone loss.

It is important to note that in order to preserve the health benefits discussed above, the extra virgin olive oil should not be heated. It is easy to use as a dressing, or drizzled over vegetables after they have been sautéed.  Also be sure that your olive oil is specified as “extra virgin,” this means that it has not been heat treated.

Flaxseed Oil
Flaxseed has been claimed by many to be a wonder or super food.  It has been shown in many studies to reduce the risk of heart disease, diabetes, and cancer among other things. Flaxseed can be ground up into a meal, eaten whole, or cold-pressed into an oil. Flax oil is perhaps the easiest and most effective way to get the benefits of flaxseed.

Flaxseed oil is the richest source of Omega-3 fatty acids of any food. This is important to know because Omega-3 fatty acids are a critical building block in the body. It cannot be produced by our bodies and must be supplied by our diets. These fats support the nervous, immune, cardiovascular, and reproductive system. They are used by the body to make and repair cell membranes and eliminate waste from cells.  They help to regulate blood pressure, clotting, heart rate, and fertility.  Depression, cancer, heart disease, stroke, asthma, lupus, diabetes, ADHD, and Alzheimers are all diseases which are directly linked to EFA deficiencies.

Flax also contains well-established tumor inhibitors. The American Cancer Institute acknowledges 27 different compounds in flax seed that are anti-carcinogenic.

5 thoughts on “3 Ways to Add Healthy Fats to Your Diet”

  • Ruth

    I know that's it's important to have fat in our diet, but the big question is how can we store it safely. It has a short shelf life so it's hard to store.

    Reply
  • mike

    That is the problem, long term storage. Protein and carbs can be stored over twenty years (as long as they are low fat), but oils only store for two years at best.rotation

    Reply
  • mike

    Rotation is how I solved the problem, but looking for a better long-term solution.

    Reply
  • oregonannie

    Never heard of virgin coconut oil. I'm going to add it, along with flaxseed, to my diet. Thank you R.S. for the tips.

    Reply
  • Jacee

    Coconut oil has the longest shelf life and rarely goes rancid like other oils.

    Reply
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