Eating Fats can be worrying if you dont know what fats you are eating. Fats from processed foods, refined oils can be damaging and can effect you overall health, while good healthy fats can have some surprising benefits to your body and overall health. I have compiled some info from Dr Axe
Five Surprising Fat Burning Benefits Of Eating These Healthy Fats
Another victim of the war on fat, butter’s experiencing a comeback as a healthy fat as the benefits of butter become more widely known. The omega-6 and omega-3 fatty acids found in butter help your brain function properly and improve skin health. More importantly, these two fatty acids are considered essential, meaning the body needs them but can’t produce them on its own; they must be derived from food sources. Butter’s also rich in fat-soluble vitamins and trace minerals, including beneficial selenium, a powerful antioxidant.
Because of its low burning temperature — about 250 degrees Fahrenheit — butter is not great for cooking at high temperatures. To use it at high temperatures safely, butter must be emulsified by melting the butter over low heat until the milk and butterfat separate, and then pouring out the milk solids. Since much of butter’s decadent taste comes from the milk solids, however, the downside of emulsifying is that the taste just isn’t the same.
The benefits of avocados are so numerous that they’re one of the healthiest fruits you can consume. They’re rich in monounsaturated fats, which raise levels of good cholesterol while lowering the bad — talk about a double-whammy. Avocados are also packed with the benefits of vitamin E, which help prevent free radical damage, boosts immunity and acts as an anti-aging nutrient for your skin.
Plus, it’s chock-full of healthy protein; in fact, it has more than any other fruit. For pregnant women, avocado is also one of the great folate foods, as this vitamin can help reduce the risk of birth defects.
This little wonder food ticks all the boxes. It’s an inexpensive food that’s packed with protein and a full amino acid profile. Contrary to decades of popular belief, eggs also don’t raise bad cholesterol levels. In fact, consuming benefit-rich eggs can actually lower cholesterol while improving heart health. (9) The choline found in eggs is also helpful at keeping our brains in tip-top shape.
Additionally, a higher consumption of eggs can reduce your risk of metabolic syndrome, a variety of conditions including excess body fat, high blood sugar levels and abnormal cholesterol levels. Having any of these conditions makes you more likely to suffer from heart disease, stroke or type 2 diabetes. A 2016 study found that adults over 40 years old who regularly ate eggs reduced their risk of metabolic syndrome. (10)
What can make eggs confusing are all the options. Some people advocate eating just egg whites, which is a mistake. Egg yolks are full of nutrients and healthy fat; to get the full benefits of eggs, you should be consuming it all. Additionally, free-range eggs are absolutely the way to go. While egg carton claims can get tricky, the rule of thumb is to opt for free-range eggs. These have more vitamins, more omega-3s and also a lower risk of bacteria like salmonella.
4 Grass-fed organic beef
Where’s the beef? — and in particular, grass-fed beef — absolutely has a role to play in a balanced diet that’s rich in healthy fats. Beef is rich in protein, essential to keeping muscles strong and satiety.
Choosing grass-fed over grain-fed is important, because meat from cows that are nibbling on grass instead of grains comes loaded with extra benefits. It has significantly more omega-3 fatty acids and conjugated linoleic acid, or CLA, which helps to prevent cancer and other diseases, like diabetes and cardiovascular disease. CLA is one of the few cancer-fighting foods that comes from an animal, not a plant.
CLA also reduces the risk of heart disease, thanks to high antioxidant levels and its ability to lower bad cholesterol. And grass-fed beef is much safer than grain-fed beef — using antibiotics and hormones in grass-fed beef is much less common. Remember, you are what you eat eats, so you want to choose the best quality possible. And when it comes to beef and healthy fats, grass-fed beef is definitely the winner.
5 Omega-3s from Fish
Why are omega-3 fatty acids considered essential? Because the body isn’t capable of producing them on its own. Therefore, we must rely on omega-3 foods in our diet to supply these extremely beneficial compounds.
There are actually three different types of “omega-3s”: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). The preferred sources of omega-3s are DHA and EPA, the kinds found in seafood sources like nutritious salmon and sardines. (7) ALA, on the other hand, is found in some plant foods, including certain nuts and seeds, as well as high-quality cuts of meat like grass-fed beef.
The human body is able to turn ALA into usable DHA and EPA to some degree, but this isn’t as efficient as getting DHA and EPA directly from food sources that provide it. Even after extensive research, it’s not totally clear how well ALA converts into EPA and DHA or if it has benefits on its own, but health authorities, like those at Harvard Medical School, still consider all sources of omega-3s crucial in the diet. (8)
Because there is such debate over waters being contaminated with toxins and pollutants like mercury, many people find it hard to get enough omega-3s from eating fish only. This is one reason why some people prefer supplementing with fish oil in addition to eating some omega-3 foods.
The difference between “fish oil” and “cod oil” can be confusing. Fish oil is a great source of omega-3 fatty acids EPA and DHA, but it doesn’t have much vitamin A or D. On the other hand, cod liver oil is lower in omega-3s but very high in vitamins A and D.
What is the ideal kind of fish oil if you want to supplement your diet? I believe that the best form of omega-3 fish oil contains astaxanthin (a powerful antioxidant that also helps stabilize fish oil), so my preferred choice is fish oil made from wild-caught pacific salmon, which has high levels of DHA/EPA and astaxanthin.
So, when it comes to getting enough omega-3s into your diet, I recommend eating plenty of omega-3 foods and also supplementing in most cases. Through a combination of both, my advice is to make sure you’re getting at least 1,000 milligrams a day of EPA/DHA and about 4,000 milligrams of total omega-3s (ALA/EPA/DHA combined).
Theres lots more information over at Dr axe
I hope you find it useful.