Now let’s talk about Healthy FAT!
Don’t shy away, fats can be healthy. Fats have gotten bad press, but did you know they are actually a key in lowering inflammation and helping people to lose weight. I know it’s crazy, right? Over the last couple of years, the truth is finally coming to the surface.
Fat is essential for your body to work optimally and the key ingredient for cellular function. – Tweet this!
We have all heard about the effects fat has on heart disease, but now studies have shown no link between cholesterol, saturated fats, and heart disease.
A low cholesterol diet just forces your body to work harder to make its own, revs up its own production, causing higher cholesterol levels.
Saturated fat is what we have known till now as the “forbidden fat.” – Tweet this!
Saturated fat is essential for fat-soluble vitamins and nutrients, and is actually beneficial as it can actually lower triglycerides, raise HDL and the less harmful (fluffy) type of LDL, lower inflammation by turning off the genes that produce cytokines, and prevent leaky gut. Fats like coconut oil and butter don’t raise saturated fats, but it is actually the carbohydrates you eat that force your liver to make fat, leading to high cholesterol, especially the bad type of LDL, triglycerides, lowering HDL.
It is important to be careful with saturated fats in the presence of a high refined carbohydrate diet and low omega 3 intake as it may lead to inflammation.
Choose healthy fats like avocados full of nutrients, fiber, antioxidants, and minerals to help reduce inflammation, prevent cancer, and satiate.
Coconut Oil fights off fungus and bad bacteria, improves digestion, metabolism, as an antioxidant; improves memory for those with Alzheimer’s disease; improves cholesterol; lowers insulin levels; which strengthens the immune system and helps cells communicate better, protecting you from cancer.
Olive Oil is great for your brain and lowering inflammation hsCRP, and even cancers. It has powerful antioxidant compounds, reducing the risk of heart disease.
Grass-fed ghee is full of vitamin D, A, omega 3s, CLA, and butyrate, which promotes intestinal health.
Nuts are a great source of proteins, minerals, fiber, and essential fatty acids. Studies have proven that nuts lower the incidence of cardiovascular disease, improve cholesterol, prevent blood glucose from spiking, lower risk of type 2 diabetes, reverse brain dysfunction, and even lower the risk of death.
So to recap, every meal you want to focus on veggies, protein and healthy fat, you can have fruit as dessert and make sure you are adequately hydrated…now isn’t that easy!! You got it!!! I am here for you!
RELATED POST: Protein Power!
Taking Your Life Back,
Madiha Saeed, MD ABIHM
Holistic Mom, MD
PS: LIMITED TIME OFFER! Download 4 of my amazing e-books all in 1 amazing bundle!
Get all 4 today: “Healing Eats, What I Feed my Family and Shopping List”, “A Healing Day”, “Healing Ea, My Family’s Fast, Easy, Delicious, Cost-Effective Recipes” and “A Week of Healing and Thriving.”
I am a practicing family physician and an integrative holistic family physician, in Illinois!My book “The Holistic Rx: Your Guide to Healing Chronic Inflammation and Disease” was #1 new release in 4 categories and a best seller on Amazon, all before the official launch.The book has since been picked up by medical schools. We are changing the face of medicine!!!I’m the director of education at Documenting Hope - a national organization dedicated to heal chronic disease in children, a writer for Holistic Primary Care and a proud mother of 4 holistically-raised boys (who share their healthy habits on YouTube). On social media I'm HolisticMomMD . I speak nation wide igniting the world with my energy and passion to start a healing revolution! I have appeared on the Thriving Child Summit and I am the featured speaker for many more summits including the Shift Network's Winter of Wellness 2018 Summit – the most prestigious holistic online event (www.winterofwellness.com). I will be the featured guest on multiple episodes of the Emmy nominated medical lifestyle show Ask Dr. Nandi speaking on parenting and healing chronic illness.