Eating good quality fat is a very important part of a well balanced diet.
What role does healthy fat and cholesterol have in our health?
Building blocks for cells and hormones
Help with the absorption of vitamins and minerals
Protect our organs
Strengthen the immune system
Creates energy
Balances mood
Act as an antioxidant
Controls blood sugar
What is cholesterol?
Think of cholesterol as the duct tape of the body. When inflammation and injury occurs within blood vessels, the body’s production of cholesterol will increase to repair the damage. Injury is a result of accumulated environmental, dietary, emotional, and physical stress. Rising levels of cholesterol is not always the problem, the need for repair is the underlying issue.
Hydrogenated oils
Definition: Vegetable oil normally liquid at room temperature that is converted to solid with chemicals, bleaching, dying, and high heating
Fully hydrogenated = trans fat free, partially hydrogenated = contains trans fat
Examples: Margarine and shortening
Trans fat
Trans fats are contained in partially hydrogenated oils and rarely exist in nature. There is a small amount of naturally occurring trans fats in butter (all milk products) and meat. Consumption of un-naturally occurring trans fats increases your cholesterol and triglycerides.
Why have trans fats been incorporated into food products? To extend shelf life of processed food and to create a good mouth feel of products (creamy textures)
Note: If < .5g of trans fats are contained in the product, the manufacturer is allowed to report that the product is trans-fat free on the label!!
Omega 3 fats
Omega 3’s are health-promoting fats normally deficient in the typical American diet. High amounts found in: seafood, flax seeds, walnuts, and squash.
Saturated fat
There are healthy sources of saturated fats. These include: coconut oil, protein from animals living on their traditional diets (ie. free-range grass-fed cows), avocados, oils, butter etc.
Saturated fats are highly stable oils and do not usually go rancid.
Toxins are stored in the fat of animals; therefore, most commercial meats have accumulated many hazardous chemicals. Look and ask for: organic, fresh water, free-range, and grass-fed animal products
Heart disease & Eating fat
Heart disease is caused, in part, by eating hydrogenated oils, trans fats, refined carbohydrates, and fats from unhealthy animals that have been treated with antibiotics and hormones and are living on grain diets.
Summary
Eat healthy oils and fats in moderation. Get to know your sources! Ask your butcher for organic free-range grass-fed meat and fresh-water fish.
~Smoking Point of Cooking Oils~
Lowest Smoking Point (200s Fahrenheit): Do not use for cooking or consumption, they are often rancid!
All unrefined Canola, Flax, Safflower, Sunflower, Corn, Soy
Medium Smoking Point (300s Fahrenheit): Good for cooking at low and medium temperatures.
Coconut oil, Butter, Olive oil
Highest Smoking Point (400s-500s Fahrenheit): Best oils for high heat cooking.
Extra light olive oil, Grape seed oil, Sesame oil, Peanut oil, Ghee
**Rancid oils cause damage to blood vessels and raise cholesterol.
Bashed up pine nut, basil, and balsamic dressing
By: Jamie Oliver
½ a clove of garlic, peeled and bashed or chopped
1 good handful of fresh basil, bashed or chopped
1 small handful of toasted pine nuts, bashed or chopped
6 tablespoons olive oil
3 tablespoons balsamic vinegar
sea salt and freshly ground black pepper
Tip: When making salad dressings, as a general rule, use 2:1 oil to vinegar mixture.
Oils are not only for eating, they make great bath and skin care products.
Vegetable oils have been used for bathing for over 3,000 years! Using oils for skin care contributes to retained moisture and shine and reduced rates of skin cancer.
At home solutions for rough, chapped, and dry skin and hair:
Coconut oil hair treatment: For added shine and lustre of hair, take several Tbls of coconut oil and massage into clean wet hair from mid-shaft to ends. Put plastic shower cap over hair and use a blow dryer to heat up cap for 5 minutes. The heat will allow for deeper penetration of the oils. After leaving oil on hair for 15 minutes, shampoo and rinse well. Repeat several times per month.
Castor oil glove/sock treatment: For dry chapped hands or feet apply several tsp of castor oil to hands and/or feet and put gloves or socks over the oiled area. Wear overnight. Add heating pack over area for increased penetration of oils. Repeat nightly until you reach desired outcome, then repeat every week for maintenance.
Check out these products:
Olive Oil Soap: company that uses the traditional methods of soap making from olive oil
Dr. Bronner’s Magic Soap: products use a combination of olive, jojoba, coconut, and hemp oils
