“Healthy fats are critical to human development, supporting brain health, cell membranes, hormone production, and making us feel more satisfied after eating,” he says. Brigid TitgemeierMS, RDN, IFNCP, a functional medicine registered dietitian. “Eating healthy fats also increases the absorption of fat-soluble nutrients like vitamins A, D, E and K and can help reduce inflammation.”
Pioneer of functional medicine hyman brandMD recently described 16 of the healthier fatty foods on Instagram, stating that we need fat to survive. “All cells are made of fat; our nerve endings are made of fat; our brains are mostly fat (after water); our hormones are made of fat; our cells and metabolism run on fat,” says Dr. Hyman. . The key, he explains, is eating the right fats.
So what exactly are they? Dr. Hyman’s Top Picks include: Organic Extra Virgin Olive Oil, Organic Avocado Oil, Walnut Oil, Almond Oil, Macadamia Oil, Raw Sesame Oil, Tahini, Flax Oil, Hemp Oil, Walnuts and seeds, butter (from grass-fed cows, goats, or sheep), avocado, olives, and other vegetable sources of fat, lard from grass-fed animals, human-raised organic tallow, lard, duck fat, or chicken fat, coconut oil or MCT oil and sustainable palm oil.
That said, while Dr. Hyman’s list includes a variety of nutrient-dense fats that support human development, Titgemeier urges us to focus on plant-based sources of fat, such as olive oil, nuts, and seeds. . “Also, some of the saturated fats he lists, like coconut oil and MCTs, can absolutely help improve heart health, but they can also worsen lipid markers in some patients.”
This brings us to the heart of the matter: What makes these fats the best?
Titgemeier is here to unpack the distinctions between the healthiest fatty foods and those eaten in moderation. According to her, it all starts with learning about the four important categories of fat: monounsaturated, polyunsaturated (omega-3 and omega-6), saturated fat, and trans fat.
The Healthiest Fatty Foods to Eat and Those to Consume in Moderation
The healthiest types of fat
According to Titgemeier, it’s best to get most of your fat from monounsaturated fats and omega-3 polyunsaturated fats. Examples of these fats include extra virgin olive oil, avocado and avocado oil, nuts (such as walnuts, macadamia nuts, and almonds), seeds (such as hemp seeds, chia seeds, or ground flaxseed), and fatty wild fish such as Salmon.
“Extra virgin olive oil is one of the most nutritious foods on the planet because it is a rich source of a type of monounsaturated fat called oleic acid,” says Titgemeier. “And eating nuts seven times a week has been associated with a 20 percent lower risk of deathThen, he recommends eating omega-3-rich fish (wild salmon, sardines, oysters, anchovies, herring) two to three times a week. “Omega-3 polyunsaturated fatty acids help reduce inflammation, increase the production of anti-inflammatory and anti-inflammatory molecules, and help prevent and treat inflammatory diseases or conditions. These include arthritis, joint pain, type 2 diabetes, cardiovascular disease, reflux acid and more,” adds Titgemeier.
Moderately healthy types of fat
In contrast to these gold star fats, saturated fats are less optimal, but not without some controversy. Common sources include red meat, whole milk, cheese, coconut oil, and palm oil.
“Some organizations, like the American Heart Associationrecommend significantly limiting saturated fats because they seem raise blood cholesterol levelswhich can increase the risk of heart disease and stroke, but other research results have shown that saturated fats do not increase the risk of heart disease,” says Titgemeier. “The consensus is that it depends on the person and their DNA. another study highlighted that all saturated fats are not created equal and that eating a high-saturated fat diet full of processed foods leads to different results compared to a high-fat diet full of whole foods. In my experience, there is great individual variability. For some people, eating too much saturated fat can lead to increases in cholesterol and LDL cholesterol, but for others that’s not the case at all.”
Types of fats to consume in moderation
the harm from trans fats they are accepted by almost all doctors and nutritionists of all specialties. According to Titgemeier, this is primarily due to the way trans fats increase “bad” LDL cholesterol levels and lower “good” HDL cholesterol levels.
“Some may want to limit industrialized vegetable and/or seed oils, such as vegetable shortening, safflower oil, soybean oil, sunflower oil, peanut oil, corn oil, cotton wool, grapeseed oil, and rice bran oil that are high in omega-6. ”, says Titgemeier. “These fats are most commonly found in prepared and packaged foods, including gluten-free, dairy-free, or paleo ‘healthy’ foods. The problem is that too many omega-6 fatty acids in the diet are linked to an increased risk of heart disease and other inflammatory conditions, such as arthritis, joint pain, brain fog, etc., as well as increased mortality from all causes . ”
An ideal way to combat this is increase your intake of foods with omega-3 fatty acids whenever possibleinstead of strictly focusing on reducing omega-6 intake. For example, try swapping safflower oil or vegetable shortening for olive oil in recipes, or snack on nuts or avocado toast instead of beef jerky or packaged desserts. The flavor of your dishes will not be compromised, nor will your cardiovascular system.
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