Fat is Back!
For a few decades, dietary fat was demonized. The public was taught that “fat makes us fat” and that is simply not the case. Dietary fat is a necessary nutritional requirement for our health.
Besides being a source of energy, fat protects the internal organs of the body. Fats are also required to produce hormones, supports cognitive function, helps heal & repair cells, and necessary for the formation of the cellular membrane.
Fats are digested the slowest but the most energy-efficient form of food, since they are more calorie dense per gram (9 calories versus 4) compared the two other macronutrients, carbs and protein.
Here are the Top Benefits of including Healthy Fats into your daily diet:
- Improves cognitive function & decreased brain fog
- Boosts brain health (your brain is made up over 60% fat!)
- Decreases risk of Alzheimer’s and other neurological conditions
- Improves nervous system functioning and nerve firing
- Can balance Cholesterol levels
- Improve HDL levels (the “healthy” cholesterol) & lower LDL
- Increased satiety & fullness with meals
- Curbs cravings, especially sweets & carbs
- Boosts metabolism and “metabolic flexibility” (using fat, instead of glucose, for fuel)
- Can increase weight loss
- Better absorption of Fat-Soluble vitamins (Vit A, D, E, K) & reduce nutritional deficiencies
Here are our favorite Healthy Fats: 
Plant Sources:
- Raw nuts: almonds, walnuts, pecans, macadamia nuts, brazil nuts, hazelnuts, pistachios, cashews, sunflower seeds, pine nuts
- Natural nut or seed butter
- Coconut butter/manna
- Tahini
- Flaxseed & Flax Oil
- Chia Seeds
- Avocado
- Whole free-range/organic eggs
- Olives
Animal Sources:
High quality fattier cuts of meats (grass fed red meat, pork, chicken thighs, ground chicken, ground turkey) fattier fish such as salmon, tuna, herring, makerel, swordfish etc. Organic dairy such as feta, goat cheese, kefir if no health conditions present.
Baking & Cooking Oils: (Baking, roasting, frying; temps over 375F)
- Unrefined, extra-virgin organic Coconut Oil
- (Kerrygold) Grass Fed butter
- Ghee (clarified butter) or Lard
- Refined Avocado oil
Non-Cooking Oils (best for room temp or only light cooking up to 325F & dressings)
- MCT Oil
- Extra virgin & virgin olive oil
- Almond oil
- Pumpkin Seed Oil
Unhealthy Fats to Avoid: Processed oils: Vegetable, soybean, corn, cottonseed, canola, sunflower, safflower, margarine, vegetable shortening, hydrogenated fats/oils (Trans-fats)
These should be avoided at all costs! These processed fats will increase LDL levels, blood pressure, and creates plaque within your arterial walls. These increase your risk of blood clots, risk of stroke, heart attack and all cardio-vascular conditions and disease.
These are found in: candy bars, commercial baked goods like muffins, doughnuts, cookies etc, many fried foods, processed and packaged junk foods such as chips and crackers, and commonly used in fast foods and restaurants.
Omega 3 Fats
We consider Omega 3 fats a “super-nutrient” because of its tremendous positive impact on overall health. It has anti-inflammatory properties and have been shown to reduce LDL while improving HDL.
Here are just some of the benefits of Omega 3 Fatty Acids:
- Fish oil can benefit heart health by raising HDL (the good cholesterol) and lowering blood pressure.
- Fish oil can benefit those with certain mental health disorders or anyone wanting to boost cognitive function – remember, the brain is made up of 60% fat!.
- Omega 3’s, specifically DHA, are important for growth and development so is it critical for expecting mothers and children. Yes, even our babies & kids can benefit from omega 3s & fish oil!
To Supplement or Not?
Omega 3s is found mostly in wild-caught fish like salmon, swordfish, sardines etc. But most people do not like fish, eat enough of it, and/or consume wild-caught in the amounts necessary for the healing benefits.
Supplementation through Fish Oil is very important to receive the adequate amounts & the right quality for your body.
Fish oil contains DHA and EPA, free fatty acids that have potent anti-inflammatory properties – and inflammation is a key component that drives chronic disease.
Lastly, quality is KEY. Fish Oil that is sold next to medication is NOT where you want to get your supplements. It must be sourced and extracted properly in order for the nutrients to be absorbed by your body. The oil should be sourced from wild-caught fish, as farm-raised will contain heavy metals, toxins and other chemicals that we don’t want to be consuming!
In our office, we recommend Pharmaceutical grade supplements and brands such as Xymogen, Metagenics and Ortho-Mollecular. Furthermore, it is important to know how much to take, as every individual has specific health needs and goals.
Our office utilizes functional blood work and can specifically test the levels of Omega fatty acids in your body. Nothing is as personal as your blood! Our specialized wellness testing allows us to give our patients the best & most personalized recommendations possible.
Check out our Video where Dr. Senz discusses the link between Fat and Good Health:
Interested in how we can help you achieve better health? Contact our office today!
We offer a new patient special for $47 (a $325 value) , which includes a full health history, consultation, complete health examination, all necessary X-rays and a report of findings.
*Offer excludes: workers’ comp, personal injury, Medicare and Medicaid. We do not participate with workers’ comp, Medicare, and Medicaid.