Fats to Avoid in a Healthy Diet
Some dietary fats can be harmful, but it’s important to know which ones and why.
For an in-depth review of dietary fats, please see the Weston A. Price Foundation’s article, “Saturated Fat Does a Body Good.”
In summary, harmful fats that contribute to heart disease are primarily as follows:
1. Trans fats. By acting as a pro-oxidant, trans fat contributes to oxidative stress that causes cellular damage.
2. Highly refined polyunsaturated vegetable oils (PUFAs, such as Peanut, Corn and Soyoil), which are high in damaged Omega-6 and produce toxic oxidation products like cyclic aldehydes when heated.
These oils promote oxidized cholesterol, which becomes destructive when entering into our LDL particles. Additionally, Omega-6 polyunsaturated fats, when taken in large amounts, cannot be burned for fuel. Instead, they are incorporated into cellular and mitochondrial membranes where they are highly susceptible to oxidative damage, which damages the metabolic machinery.
To protect your mitochondrial function, limit PUFAs to less than 10% of daily calorie intake. At higher levels, you will increase the PUFAs concentration in the inner mitochondrial membrane, which makes it far more susceptible to oxidative damage. Also avoid exceeding 5% of your daily calories as Omega-6 fats.
In comparison, healthy saturated fats such as those found in animal products and Coconut Oil:
- Increase your large, fluffy LDL particles that are NOT associated with an increased risk of heart disease.
- Increase your HDL levels, which is associated with lower heart disease risk. This also compensates for any increase in LDL.
- Do not cause heart disease as made clear in a large number of studies.
- Do not damage as easily as other fats because they do not have double bonds that can be damaged through oxidation.
- Serves as a “clean-burning fuel” for your brain and mitochondria, producing far less damaging free radicals than sugars and non-fiber carbs.
Mounting evidence suggests high-fat, low net-carb diets may be the Key that many people have been looking for, as it solves more than 1 problem. Not only does it help to shed excess body fat, it does so while improving metabolism, boosting overall energy levels, lowering inflammation, promoting optimal health and maximizing longevity in a number of different ways.
An effective way to optimize your fat-burning system is to:
- Limit net carbs (total carbs minus fiber) to a maximum of 30 to 40 grams per day. Consume as many high-fiber vegetables as you like. They are carbs, but since they are high in fiber, they are typically low in net carbs.
- Limit protein to a maximum of 1 gram of protein per kilogram of lean body mass.
- Increase intake of healthy fats to 50 to 85% of your daily calories.
Kick up the process by implementing intermittent fasting, at least for a period of time while your body returns to a balanced state. After that, assuming you are eating right, you will only need to intermittent fast on a maintenance basis.
The fear of healthy dietary fat is actually part of why Americans are struggling with obesity, diabetes, and heart disease of epidemic proportions.
Eat healthy, Be healthy, Live lively
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