Know Your Fats
The Hacks on Fats for Optimum Health
Did you know— Healthy fats in your daily diet are necessary for you to have a healthy brain?
Let me explain:
There has been a rise in preventable chronic diseases right alongside the introduction to a low fat diet in the United States. Many of the foods that are low fat are ultra-processed. loaded with sugar and synthetic ingredients to attempt to improve the taste when removing good fats.
The brain is approximately 60% fat, with much of it composed of essential fatty acids. Omega-3 and omega-6 fatty acids are critical components of neuronal membranes, aiding in fluidity and function. These fatty acids are essential for forming the myelin sheath, which insulates nerve fibers and facilitates rapid communication between neurons.
Omega-3 Fatty Acids: Docosahexaenoic acid (DHA), a type of omega-3 fatty acid, is particularly vital for cognitive functions. High levels of DHA have been linked to improved memory, faster learning, and better cognitive performance. In infants and young children, omega-3s support brain development, influencing intelligence and behavioral outcomes. This is in my opinion, the source of Asian children testing as smarter than average children—-Diets rich in Omega fatty acids for superior brain power.
Diets rich in omega-3 fatty acids have been associated with a lower risk of depression and anxiety. These fats contribute to serotonin regulation, enhancing mood and emotional balance. Healthy fats help decrease neuroinflammation, which has been implicated in conditions such as depression and Alzheimer’s disease.
Omega-3s: Found in fatty fish (e.g., salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, and algae.
Monounsaturated Fats: Present in olive oil, avocados, and certain nuts like almonds and cashews. These fats support brain health by improving blood flow and reducing inflammation.
Omega-6 Fatty Acids: While necessary, these should be consumed in balance with omega-3s. Sources include sunflower seeds, corn oil, and soybeans.
Regular intake of healthy fats, particularly omega-3s, has been linked to a lower risk of cognitive decline and may slow the progression of neurodegenerative diseases like Alzheimer’s. Some healthy fats, like those found in nuts and seeds, also contain vitamin E, an antioxidant that helps protect brain cells from oxidative stress.
Omega-6 to Omega-3 Ratio: Modern diets often tilt heavily toward omega-6s, so incorporating omega-3-rich foods is crucial. Talk to me about this to learn more in details.
Avoiding Trans Fats: Unlike healthy fats, trans fats can harm brain health, contributing to inflammation and an increased risk of cognitive disorders.
My top five fats for a healthy mind, body and overall best health:
Cod liver oil: I PROMISE this will change your health. I can recommend a good one that won’t taste fishy.
Extra Virgin Olive Oil: Look for “first Cold Pressed” on Your glass bottle. Ask me for any clarification.
Avocado: Avocadoes are one of the BEST foods to eat to lower bad cholesterol. The steady fats keep you full longer, as they are a good source of fiber.
Eggs: Eggs from a small farm have all the amino acids you need to feed your body. For this reason, they are known as a “Perfect food”. Talk to me more about this if you have questions.
Raw Farm Dairy: Raw dairy is a real gut feeder food. When dairies go to the effort of being a raw source, they take good care of the cattle. The live cultures are highly digestible. This nutrient dense food can change your gut health. If you want to know about safely transitioning to raw, book a time to chat below.
For further reading and listening, here are some great links:
https://pubmed.ncbi.nlm.nih.gov/20329590/
https://drmindypelz.com/good-fat-versus-bad-fat/
https://www.westonaprice.org/health-topics/abcs-of-nutrition/saturated-fat-body-good/#gsc.tab=0
Shop my fullscript store: https://us.fullscript.com/welcome/apalmer1643935172
All of the products have been Pharmacy tested for accuracy of product ingredients.
For more information, reach out to me anytime at hello@angiesrealfood.com.
Remember we are all BIOINDIVIDUAL, what works for one does not work the same for another.
For more info on packages and classes with Angie’s Real Food look here:
https://angiesrealfood.com/
