This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License. The articles on this site may be downloaded and shared with others as long as they credit The Rambling Epicure, but they can’t be changed in any way or used commercially. Let me start off by saying everyone needs fat, and you have to eat some fat in order to lose weight. Unsaturated fats, on the other hand, are found in vegetables, nuts, seeds, avocados and olives. Monounsaturated Fats and Polyunsaturated Fats are known as the “GOOD FATS” because they are good for your heart, your cholesterol, and your overall health, and they tend to be "Liquid" in form not "Solid". Saturated Fats and Trans Fats are known as the “BAD FATS” because they increase your risk of disease and elevate cholesterol, they also tend to be "Solid" in form, not "Liquid". The best sources of healthy monounsaturated and polyunsaturated fats are vegetable oils, nuts, seeds, and fish. Snack On Nuts. You can also add nuts to vegetable dishes or use them instead of breadcrumbs on chicken or fish. Getting more omega-3 fatty acids in your diet can help you battle fatigue, sharpen your memory, and balance your mood. The best sources are fatty fish such as Salmon, Herring, Mackerel, Anchovies, or Sardines, or high-quality cold-water fish oil supplements. If you’re a vegetarian or you don’t like fish, you can still get your omega-3 fix by eating algae (which is high in DHA) or taking a fish oil or algae supplement. Look down the left-hand column until you find the total number of calories you should eat each day. Research shows that there is only a weak link between the amount of cholesterol you eat and your blood cholesterol levels. Monounsaturated fats lower total and bad (LDL) cholesterol levels, while increasing good cholesterol (HDL). Trans fats are even worse than saturated fats, since they not only raise your bad LDL cholesterol, but also lower the good HDL cholesterol. Certain fats are excellent for skin complexion, rubbing one or more of the following items directly on the skin 2 to 4 times a week for dryness: avocado, hempseed oil, and jojoba oil, will alleviate dryness quickly. The temperature an oil starts to smoke is called it's "smoke point", and factor is the degree of refinement to an oil, as a more refined oil can have a higher the smoke point, because refining removes impurities.
For Frying: Because they stand up well to the heat, avocado, peanut, palm and sesame oil are ideal for frying. For Sauteing: Many oils are wonderful for sauteing, including avocado, coconut, grapeseed, olive, sesame and high oleic safflower and sunflower oils. For dipping, dressings and marinades: When making dressings and marinades, you must find an oil that has a terrific flavor. Alternate Medicine, Benefits Of Foods, Tips & Tricks Superfood Trio: Ginger, Turmeric, and Carrots? Fat is a necessary substance for optimum brain function and the fats we eat have a strong influence on our mental faculties, from the time of our birth to our elderly years later in life.When healthy fats are digested they are broken down into fatty acids of varying lengths.
Typically, depending on one's unique constitution, your total fat intake should be between 20-40% of your daily calories.
Saturated fats are chains of carbon atoms that have no double bonds and are "saturated" with hydrogen atoms. Saturated fats that have longer chain fatty acids can have detrimental effects on the cardiovascular system when eaten in large quantities on a regular basis.
Unsaturated fats have a double bond in their carbon chain and are liquid at room temperature.
Monounsaturated fats, also called MUFAs, are carbon chains that have one double bond present. Polyunsaturated fats, or PUFAs, are the essential fatty acids that have two or more double bonds in their carbon chain. Omega-3 FatsIt is very important that a health promoting diet include plenty of omega-3 fatty acid foods.
Trans fats are the "ugly fats" you want to consume in minimal quantities or avoid all together. Cooking monounsaturated or polyunsaturated fats or oils denatures them and produces harmful free radicals. It is commonly believed that cholesterol is some kind of saturated fat because it is often categorized alongside saturate fat in conversation.
This is our recommended list of health fats and oils that can be used to replace unhealthy, processed or refined fats in the diet. Coconut oil is the oil extracted from the fruit of the coconut palm species, Cocos nucifera, and contains medium chain fatty acids that are easily digested and utilized as an energy burning fuel source, rather than stored as body fat. Red palm oil comes from palm fruit and is not the same thing as palm kernel oil or refined palm oil, which are both unhealthy oils to consume on a regular basis. Hemp seed oil is another type of good fat pressed from the seeds of the hemp plant, a tall seedy and fibrous Cannabis variety. Flaxseed oil, or linseed oil, is a yellowish oil derived from the dried seeds of the flax plant species Linum usitatissimum. Sacha inchi oil is sourced from a tropical seed-producing vine, Plukenetia volubilis, and is native to the Peruvian Amazon region.
Olives are actually the fruit of the tree species Olea europaea and are a rich source of several phenolic compounds as well as vitamin E, vitamin A, iron and calcium. Coconuts come from the Cocos nucifera coconut palm species found all over the world in tropical climate locations.


Nuts and seeds are a high energy dense fuel source, packed with concentrated protein, fatty acids, vitamins, minerals, fiber and other nutrients unique to the specific varieties. Precautions:Fat and oil consumption and nutritional requirements are unique for each individual and one's current state of health. Unlike their counterparts, the body finds them easy to convert into heat and energy, and, when used in conjunction with a workout, they will actually help greatly with weight loss. Use olive or flaxseed oil for stovetop cooking, rather than butter, stick margarine, or lard.
But unlike most other high-fat foods, they make for a low-calorie snack when eaten on their own. Some brands of salad dressings are often high in saturated fat or made with trans fat oils. Create your own healthy dressings with olive oil, flaxseed oil, or sesame oil.
While all types of monounsaturated and polyunsaturated fats are good for you, omega-3 fats are proving to be especially beneficial. Research indicates that they play a vital role in cognitive function (memory, problem-solving abilities, etc.) as well as emotional health.
Canned Albacore tuna and Lake Trout can also be good sources, depending on how the fish were raised and processed. The biggest influence on your total and LDL cholesterol is the type of fats you eat—not your dietary cholesterol. The hotter they get, the more they break down and start to smoke, making some oils better for cooking, sauteeing or deep-frying. We need a certain amount of these fats in our diet in order to live and thrive at optimal levels. These molecules help to nourish the brain and provide building blocks for its cell membranes like the myelin sheath, which insulates the brain's neuron fibers.
This percentage is, of course, contingent on the amount of energy expended on any one given day. There are different classes of saturated fats, however, some being healthier choices over others. These fats are mainly sourced from plant fats and include both monounsaturated and polyunsaturated fat.
These types of fats have been altered by a process called hydrogenation to increase their shelf life, not your life! Most common vegetable oils sold, like safflower, canola, and corn, have gone through a refining process to increase oil stability for storage purposes.
Cholesterol, however, is a waxy fat-like sterol substance that naturally occurs in the human body. It is important to remember that consuming whole food fat sources are a better choice over large amounts of oil extracted concentrates. The oil is natural high in the saturated good fat, lauric acid, which the body converts to monolaurin. A popular oil consumed as part the Mediterranean diet, it is known to be a heart healthy monounsaturated fat high in oleic acid.
As a highly nourishing oil, most are about 80% polyunsaturated fat and provide a balanced 3:1 ratio of omega-6 to omega-3 fatty acids.
The oil was one of the first omega oils that was popularized in the health food movement in the 70's and 80's.
The oil is well-known for its higher amounts of omega-3 fatty acids that make up close to half of the total oil content. They are known for their high amounts of oleic fatty acid, a monounsaturated good fat to include in the diet.The olives we recommend consuming for highest nutritional content are naturally sun-ripened black olives, not green unripened varieties. The white coconut flesh or meat on the inside of the hard shelled coconut is an energizing, nutritious, fatty food source and one of the best forms of raw, saturated good fat that you can eat. They are the perfect addition to a vegan, raw vegan or vegetarian diet, providing a quality alternative to many meat-based foods.The types of seeds and nuts we are referring to are raw shelled or unshelled assortments that have not been high heat steamed or fumigated with chemicals to "sanitize" them. They should be avoided in excessive amounts, but are beneficial when consumed in appropriate ratios within a health promoting diet and lifestyle.
Other items also good for the skin, although not fats are papaya pulp, cucumber, spirulina, fresh noni fruit and aloe vera.
The refining process usually includes using a chemical solvent for extracting the oil, and very high temperatures (of over 400 degrees) for processing and deodorizing, leaving the oil packed with trans fats that are known to raise cholesterol levels in the blood & cause metabolic disorders such as cancer and arthritis. It is imperative, however, that we consume the right type of fats and largely avoid the bad ones which can have negative consequences on our health over time.Both saturated and unsaturated fats, in proper proportions, are healthy to the body, especially when they are eaten in their raw state as opposed to heated or highly processed. Myelin, a white fatty material, serves to greatly increase the speed of signal transmission. The higher fat percentages are specific for those who are highly physically active and tend to burn dietary fat as an energy source. When over-consumed, they are known to significantly raise blood cholesterol and cause numerous heart and health issues. However, there are certain types of monounsaturated fats we would recommend consuming over others.They are found in abundance in raw plant fats and their oils, especially in the form of oleic acid.
It is needed to make vitamin D and some hormones, build cell walls and create bile salts that help you digest fat. Monolaurin is a natural antiviral agent helpful for eliminating parasites, viruses, bacteria, yeast and fungi.
Olive oil is also composed of palmitic acid, linoleic acid, stearic acid and small amounts of alpha-linolenic acid. Because these medium chain triglycerides can't be stored as body fat, they can be healthier oil alternatives for those needing to loose body weight.


This ratio is known to be helpful for lowering the "bad" cholesterol and reducing inflammation in the body.
Being a valuable source of omega-3 fatty acids, the seed extracted oil has been used extensively as a nutritional health supplement.As with all the omega-3 oils, flax is extremely sensitive to oxidation and must be kept refrigerated to preserve its nutritional quality and should always be consumed in its raw state and never heated. Concentrated in high amounts of tocopherols, consisting of both gamma-tocopherol and delta-tocopherol, it is a very nourishing food for the skin when consumed.The oil is also considerably sensitive to heat and light, being made up of mostly polyunsaturated fats and should be kept refrigerated to avoid rancidity. Green olives are picked before they are actually ripe and then chemically treated with harsh substances to soften and remove their bitterness or astringent qualities. Consumed as fresh coconut meat, dried pieces or shredded flakes, coconut contains ingredients that nourish the skin and hair, regulate hormone production, support HDL "good" cholesterol levels and help to increase metabolic functions. Ripe avocados are made up of mostly monounsaturated fats and are sources of the antioxidants, vitamin C, vitamin E, xanthophyll carotenoids as well as pantothenic acid, vitamin K, choline, folate, Vit. These are also selections that have not been toasted, dry roasted or salted, but are minimally processed straight from the tree or plant from which they are derived.
Often identified by their strong, sometimes off-putting sulfur smelling scent, durian's are a nutritious super fruit variety that provide beneficial nutrients to the skin and are known by aboriginal peoples as an aphrodisiac for increasing sexual libido. Consequently, a loss of essential fatty acid concentrations in the brain have been shown in research to cause cognitive decline and impairment. Long chain saturated fats are beneficial only when eaten in moderation along with fibrous whole plant-based foods. Some examples of healthy monounsaturated fats are olive oil, avocados, olives, nuts and seeds.
They are known to raise LDL cholesterol and can significantly increase risk of heart disease and neurodegenerative conditions.These fats include hydrogenated or partially hydrogenated oils from plants like soy, sunflower, canola, cottonseed and corn. In addition to lauric acid the oil is also composed of other secondary saturated fatty acids, caprylic acid, capric acid and myristic acid. Pure unprocessed olive oil is a source of antioxidant phenolic compounds such as flavonoids, lignans and pinoresinol. High quality, organic red palm oil is minimally processed using steam to extract the oil before it is expeller-pressed. Taken in capsule form or ingested as hemp oil, it can be used as a dietary supplement or as a nutty tasting condiment with foods.Consuming hemp oil is excellent for the hair and skin as it helps to nourish cell membranes and provides antifungal, antibacterial and antiviral properties. Lauric acid, one of the main fatty acids in coconut, is useful for normalizing cholesterol by promoting LDL conversion to pregnenolone. Being high in calories, they are especially energizing for intense physical activity and can help to foster weight gain, beneficial for depleted or emaciated individuals. We do not recommended heating or cooking with these types of fats or their derived oils as it denatures their molecular structure, turning their good fats into bad ones.In addition, we would largely avoid refined monounsaturated vegetable oils like soybean or canola oil. In addition, most of these foods are genetically modified and are largely void of any nutritional value.
Coconut oil is one of the good fats under investigation as a dietary supplement for those with neurodegenerative diseases like Alzheimer's, serving as and alternative energy fuel for the brain. The oil gets its super rich orange-red color from the presence of carotenes, the main ones of which are beta-carotene, alpha-carotene and lycopene. It is also high in the antioxidants vitamin E and beta-carotene and also includes the rare gamma-linolenic acid (GLA) and stearidonic acid (SDA).All polyunsaturated oils are extremely volatile to heat and light and can easily go rancid. It has a mild and nutty flavor and can be used on foods but should never be used for cooking purposes.One tablespoon of sacha inchi oil contains 124 calories and has a total fat content of 14g, with 1g saturated fat and 12g polyunsaturated fat.
According to Professor Arnold Ehret in his book the "Mucusless Diet Healing System", olives are an alkaline food source and powerful mucus-dissolvers when consumed.
The good fats in coconut meat additionally support healthy thyroid gland functions which also plays a significant role in regulating cholesterol as well as maintaining ideal body weight.Fresh coconut meat provides a rich, flavorful texture in shakes, coconut kefir and a variety of desserts.
Some people can overeat nuts for they taste so good and are easy to snack on, but it is best to avoid the temptation. The fruit's high thiamine, tryptophan and potassium content make it a desirable food for relaxing the nervous system, relieving anxiety and improving muscle tone. They are found in many packaged foods and fast foods and are the polar opposite of good fats the body needs and thrives on.
For highest nutritional benefits it is best not to heat the oil or use it for cooking purposed as it is highly volatile to oxidation. It is therefore imperative that they be kept refrigerated to preserve their nutrient content and essential fatty acid structure. They are rich and tend to build up mucus and acidity in the body, especially if not properly balanced with other food selections.Nuts and seeds are easier to digest and assimilate when they have been soaked and strained (and sometimes sprouted) to remove phytates, lectins and other enzyme inhibitors that will impede their nutrient absorption.
High in fiber, durian is helpful as a gentle laxative and, containing both carotenoids and vitamin C, additionally supports immune functions.This fruit is sweet and fatty with a custard like texture that to some palates tastes like vanilla pudding.
The oil however is best used raw and unheated in blended drinks and recipes to preserve complete nutritional profile. Because olives are usually high in salt content, they should be consumed in moderate amounts to avoid excess sodium intake.
They can be soaked, processed and dehydrated into entrees that replicate traditionally served cooked foods such as: burgers, cheeses, milks, pizza and ice cream. The coconut oil we consume and promote as a good fat is organic, virgin, unrefined, non-GMO coconut oil derived from cold-pressed raw coconut meat. One tablespoon of the oil is 125 calories and made up of 12g total fat content with 1g saturated fat, 2g monounsaturated fat and 11g polyunsaturated fat.



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