Evidence is now emerging that suggests your diet should be at least half healthy fat, and possibly as high as 70 percent. It's important to understand that your body requires saturated fats from animal and vegetable sources such as meat, dairy, certain oils, and tropical plants like coconut for optimal functioning. The reason is that saturated fats provide building blocks for cell membranes, hormones, and hormone-like substances. They act as carriers for important fat-soluble vitamins A, D, E and K. They are required for the conversion of carotene to vitamin A, and for mineral absorption. And they act as antiviral agents. Most people eat far too many carbs and not enough healthy saturated fats, and their health suffers accordingly.

What Fats Are Healthy?

  • Olives and olive oil
  • Coconuts and coconut oil
  • Butter made from raw grass-fed organic milk
  • Raw nuts, such as, almonds or pecans
  • Organic pastured egg yolks
  • Avocados
  • Grass fed meats
  • Palm oil – especially Red Palm Oil
  • Unheated organic nut oils
  • Udo’s Oil as it provides essential fats

What Are Essential Fats?

Scientists have given essential fats (a.k.a. essential fatty acids or EFAs) their name because the body must have them to survive, but cannot synthesize them from any other substance we eat, so a direct food source is required, hence the name essential. There are many kinds of fats, but only two kinds of essential fats: omega 3 and omega 6, both of which are unsaturated fats. Each EFA is turned into several derivatives by the body, provided enough omega-3 and omega-6, in the right ratio, and made with health in mind, are supplied.

Sources of omega-3 include:
  • flaxseeds and green leafy vegetables. The omega-3 derivatives EPA and DHA are found in high fat, coldwater fish such as albacore tuna, sardines, Atlantic halibut and salmon, coho, pink and king salmon, Pacific and Atlantic herring, Atlantic mackerel, and lake trout. Small amounts of EPA and DHA omega-3s are also found in oysters and other shellfish
Sources of omega-6:
  • sesame and sunflower seeds and other seeds and nuts. Land animal meats and fish are sources of the omega-6 derivative arachidonic acid (AA). The fish listed above are preferred sources of omega-3 and omega-6 derivatives, because they are the richest sources, and contain both, with more omega-3s.

What Do Essential Fats Do For Us?

  • Increase energy, performance, and stamina. EFAs help build muscle, prevent muscle break down, and speed recovery from fatigue
  • Strengthen the immune system. EFAs make hormone-like eicosanoids that regulate immune and inflammatory responses. Omega-3s have anti-inflammatory effects and can slow autoimmune damage
  • Lower most risk factors for cardiovascular disease. EFAs lower inflammation
  • Improve brain function: mood, intelligence , behavior, and vision. Our brain is over 60% fat. EFAs are important components of the entire nervous system. They are necessary to make the neurotransmitter serotonin. Depression and other brain diseases show decreased levels of omega-3
  • Aid in weight reduction. EFAs help keep mood and energy up and suppress appetite, thereby aiding in weight loss
  • Regulate organs and glands. Liver and kidneys, adrenal and thyroid glands, and the production of male and female hormones need EFAs
  • Speed recovery and healing. EFAs are necessary for cell growth and division. They form all cell membranes and regulate vital cell activity
  • Support healthy child development. For nervous system development, a growing fetus needs optimum EFAs from the mother's body. Mothers become depleted of EFAs during pregnancy, and need optimal EFA intake for their health and their children's optimum development
  • Improve digestion. Poorly digested foods tie up the immune system and can cause gut inflammation, leaky gut, and allergies. Omega-3s improve gut integrity, and decrease inflammation and leaky gut
  • Decrease infection. EFAs have anti-fungal, anti-yeast, and anti-microbial properties, helping to protect against infections
  • Produce beautiful skin, hair, and nails. Some of the first signs of EFA deficiency are dry, flaky skin, dull hair, and brittle nails. omega-3s can help skin conditions such as eczema, psoriasis, and acne

Coconut Oil Is A Healthy Fat

Coconut oilDid you know that multiple studies on Pacific Island populations who get 30-60% of their total caloric intact from fully saturated coconut oil have all shown nearly non-existent rates of cardiovascular disease? Back in the 1930's, a dentist named Dr. Weston Price traveled throughout the South Pacific, examining traditional diets and their effect on dental and overall health. He found that those eating diets high in coconut products were healthy and trim, despite the high fat concentration in their diet, and that heart disease was virtually non-existent. Similarly, in 1981, researchers studied populations of two Polynesian atolls. Coconut was the chief source of caloric energy in both groups. The results, published in the American Journal of Clinical Nutrition demonstrated that both populations exhibited positive vascular health.

Coconut oil has some amazing health benefits, such as:

  • Promoting your heart health
  • Supporting a healthy metabolism
  • Keeping your skin healthy and youthful looking
  • Supporting the proper functioning of your thyroid gland
  • 50 percent of the fat content in coconut oil is a fat rarely found in nature called lauric acid. Your body converts lauric acid into monolaurin, which has anti-viral, anti- bacterial and anti-protozoa properties. Lauric acid is a powerful virus and gram-negative bacteria destroyer, and coconut oil contains the most lauric acid of any substance on earth a great support for your immune system health

And we can’t resist one more piece of advice – whenever you need an oil to cook with, use coconut oil instead of butter, olive oil, vegetable oil, margarine, or any other type of oil called for in recipes. It's your smartest choice.