The Why and How of Healthy Fats

We all know that the macro-nutrients protein, carbohydrates and fats are all essential contributors to a healthy diet. To help you craft your nutrition plan, I want to remind you about adding healthy fats to your diet as fats still get a bad rap.

Healthy fats are key contributors to overall health and wellbeing and help us deal with the physiological effects of stress.

Along with their anti-inflammatory role, omega-3 PUFAs (polyunsaturated fatty acids) play a critical role in our cells’ ability to deal with stressors. The omega-3 fatty acids are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). ALA scavenges free radicals and grabs or binds with toxic metals, and ALA plays a role in preventing various diseases involving oxidative stress such as diabetes, atherosclerosis, heart diseases, cataracts, and neurodegenerative diseases.

Healthy fats also have the unique ability to directly bind to and recycle endogenous GSH (which protects cells against injury), as well as mimic the glucose-uptake actions of insulin, inhibit pro-inflammatory pathways, and increase mitogenesis. EPA and DHA have been shown to enhance total antioxidant capacity, increase mitochondrial respiratory function, enhance mitogenesis, and improve the sensitivity of adenosine diphosphate (an energy molecule).

All of this means your mitochondria become healthier and more powerful, thus increasing your strength and resilience.

Therefore we recommend adding dietary sources of ALA, EPA, and DHA to your diet. Here are some excellent sources:

Healthy Fats:

1. Olive Oil: Rich in monounsaturated fats, olive oil is a staple of the Mediterranean diet and is known for its heart-healthy properties​​.

2. Avocados: Packed with monounsaturated fatty acids and a substantial amount of omega-3 polyunsaturated fatty acids, avocados are excellent for brain health​​.

3. Nuts: Almonds, walnuts, and other nuts provide a good source of healthy fats. Almonds are particularly noted for their monounsaturated fats and brain health benefits​​.

4. Coconut Oil: This oil contains saturated fats that can be easily broken down and used as fuel for the body and brain​​.

Omega-3 Fatty Acids:

1. Fish: Fatty fish like salmon, tuna, mackerel, sardines, herring, and rainbow trout are excellent sources of omega-3 fatty acids. These fish provide EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are crucial for cardiovascular and brain health​​​​​​.

2. Chia Seeds: Known as the highest plant source of omega-3 fatty acids, chia seeds are excellent for brain and heart health​​.

3. Flaxseeds: Another great plant-based source of omega-3s, flaxseeds can be added to smoothies or sprinkled on salads​​.

4. Eggs: Specifically omega-3 enriched eggs, which are produced by hens fed a diet high in omega-3 fatty acids, are also a good source​​.

Incorporating these sources into your diet can help you achieve a better balance of healthy fats and omega-3 fatty acids.

Limit unhealthy saturated fats that increase both oxidative stress and inflammation and are found in foods such as butter, cheese, processed meat products, and fast food, as well as refined carbohydrates including white pasta, soft drinks, white bread, and many sugary breakfast cereals.

That’s it for this week! Let me know your thoughts in the comments.

Yours for health, wellbeing & peak performance - Dr. Greg