Doctors and health practitioners often advise patients to go on low fat diets. But fats are necessary for life, good health, energy and vitality. In fact, fat helps your body to absorb nutrition. A diet high in monounsaturated fats will actually lower your risk of heart attack by protecting against the build up of plaque in your arteries and raising your good cholesterol and lowering your bad cholesterol. Monounsaturated fats (MUFA) are found in natural foods, e.g. olives, olive oil, avocados, peanuts, peanut butter, almonds, cashews, sesame seeds and canola oil.
Many people eat salads because they are healthy natural foods, but soak them with expensive salad dressings that contain dangerous high fructose corn syrup and sugar, thus adding calories and destroying the effectiveness of their healthy salad. Using olive oil instead of salad dressing is a healthy alternative. Just 2 or 3 tablespoons of olive oil on your salad each day protects against heart disease.
Polyunsaturated fats are another healthy food source as they reduce bad cholesterol and strengthen your immune system. They contain omega -3 fatty acids which promote healthy brains, and strengthen your immune system, as well as small amounts of omega – 6 fatty acids which promote healthy eyes and skin. Again the best source for these foods are natural foods, e.g. flaxseed, walnuts, canola oil and fish, like salmon, herring and mackerel. Flaxseeds can be ground with a coffee grinder ( flaxseeds have to be ground in order to be absorbed) to make flour, then added to baking recipes or sprinkled over cereals, salads, soups and scrambled eggs. Olive oil and canola oil is preferred over other vegetable oils.
The type of fats that you want to avoid, are trans fats and saturated fats. Trans fats are made from unsaturated fat that’s been chemically altered to prolong the shelf life of packaged foods. Trans fats raise bad LDL cholesterol and lower good HDL cholesterol, increasing inflammation in the body and promoting heart disease. Trans fats are in packaged foods, e.g., shortening, margarine, doughnuts, french fries, crackers, cookies, chips, and cakes. Saturated fats are in meat and dairy products and they also increase cholesterol levels and risk of heart disease.