Top 7 Healthy Fat Sources

Top 7 Healthy Fat Sources

FAT IS BAD? FAT IS GOOD?  Know the difference, your health depends on it!

Keeping our bodies strong and healthy is crucial to living a long and happy life and knowing what our bodies need is key to achieving that goal. Our food, our mind and our environment are the most important factors in keeping ourselves truly healthy.  So what’s the deal with fats?

For years we were told not to consume any fat, that we should rid ourselves of all the fatty foods we once loved.  Now that we are smarter we know we NEED some of that fat in our diet for complete health and healing. In fact, if we want to lower our risk for chronic illness, as well as to look and feel our best, we must incorporate the good fats into our daily life again. So let’s do our bodies a favor and get educated on the goodness of fats!

So what foods have “good fats”? 

SEEDS, AVOCADOS & NUTS are “good fats” they are some of the greatest sources of healthy fats because they come straight from the earth plus they have a beautiful balance of phytonutrients and bioflavonoids (mother nature did that on purpose).

1) Nuts/Seeds: A perfect snack or addition to any meal, nuts and seeds are a top source of healthy fat that can keep you clear headed and energized - ready for whatever the day may bring you. You can add them to salads, yogurts, smoothies, and so much more! They are great for feeding your brain and can help lower LDL levels.  In addition to the healthy fats seeds provide, they each have their own fiber and lignan profile. Look for most potent of seeds: hemp, chia, flax, pumpkin seeds, sunflower, and sesame.

2) Avocados: Add them to your toast or eat them on their own smothered in PowerBlend seeds for a whole meal’s worth of goodness and satisfaction. 

Some call avocados the “King of all fruits”!  They are rich in monounsaturated fats, which raise levels of good cholesterol (HDL) while lowering the bad (LDL) — talk about a double-whammy. Avocados are also packed with the benefits of vitamin E, an antioxidant that helps prevent DNA damage and supports the immune system, which can be seen and felt for it’s anti-aging effects on the skin.  Avocado oil is so great for cooking as well, it has a higher smoke point than olive oil and isn’t processed in a lab like other high smoke point oils.

3) Organic/Raw Butter from pasture raised cows: Butter, yes butter, contains a great source of nutritional fats that have seemingly been overlooked as a beneficial additive to a healthy diet. Packed full of omega-3 fatty acids  to help your brain function properly and improve skin health from the inside out.  Butter is also rich in fat-soluble vitamins and trace minerals, including selenium, However, as great as butter is, it is not an ideal method for cooking with high temperatures unless you use ghee (see below).

4) Ghee: A great substitute for butter and excellent for cooking at higher temperatures. Ghee is a wonderfully clean source of healthy fat, loaded with fat-soluble vitamins A, D and E.  Fat-soluble means they are best absorbed by your body when they’re in a fat substance and then stored in your gastrointestinal tract, keeping your metabolism and digestion on track. Another ghee benefit? It’s lactose and casein-free. If your body cries out from a lactose sensitivity or intolerance, ghee is a fantastic alternative to butter for you.  The delicious frosting on top of all that?  Ghee’s high levels of vitamin K2 support bone strength, while it’s fatty acid profile improves digestion and reduces inflammation via its concentrated butyric acid compounds.  Make sure to get PASTURE RAISED.

5) Eggs (free range please): Not only are eggs a great addition to breakfast, they are also packed full of proteins and the fully spectrum of amino acids.  Don’t worry about raising bad cholesterol levels - this was proven wrong (just like the fat myths). In fact, it’s been found to improve good cholesterol levels.  For some people, eating too many eggs can be inflammatory so make sure you pay attention to your body and back off the egg intake a bit if you start feeling achy and can pin it on too many eggs.

6) Full-Fat Dairy (organic please): A great source of omega-3 and protein, consuming full-fat dairy also contains a generous amount of vitamins and probiotics.

7) Dark Chocolate: Not only is it a tasty treat, dark chocolate is also a great source of fat that our bodies desire and need to maintain a healthy rhythm. Dark chocolate is great for improving heart health, but is also rich in antioxidants. The flavanols found in dark chocolate have been found to improve heart health, thanks to their ability to lower blood pressure and get more blood flowing to the heart and the brain. And if you’ve ever found that nibbling on a piece of chocolate helps you focus, you’re not alone. It’s a brain food that actually improves cognitive performance

How much should you be consuming daily?  Every body is different and requires your unique blend and quantity of fat.  Experiment with the different healthy fats and your body will tell you what's right.  As a guide The National Academies of Science, Engineering, and Medicine says we should be consuming 20-35% of our daily calories as fats. So if you subscribe to the average 2000 calorie diet that’s between 400 and 700 calories from fat, or about 44 - 78 grams.