Benefits of Healthy Saturated Fats

Untitled design-9Recently, TIME Magazine did a feature article on the health benefits of saturated fats, entitled ‘Eat Butter,’ stating that the war on fat is unfounded. Research has shown that eating the right kinds of fats can have tremendous positive health implications. When coupled with a low carb diet, eating healthy saturated fats (avocados, butter, coconut oil, olives, etc) can improve the blood markers for heart disease, insulin resistance, and reduce the symptoms of diabetes.

Getting healthy monounsaturated and polyunsaturated and Omega-3 fats into your diet is easily done by eating nuts, seeds, and fish.

Specific foods containing these healthy fats are:


Olives.  When eaten on their own olives are high in healthy monounsaturated fats and low in calories.

Olive Oil. Olive oil is high in monounsaturated fats and contains modest amounts of vitamins E and K.  True extra virgin olive oil is loaded with antioxidants and contributes to heart health and reduced risk of cancer by decreasing inflammation in the body.

walnuts-contain-most-healthy-antioxidants_283Walnuts.  These nuts are high in Omega-3s and contribute to heart health by aiding in “vascular reactivity”, defined as the ability of our blood vessels to respond to stimuli in healthy ways.

Salad Dressing. Avoid commercial salad dressings as they are often high in sugar. Better to create homemade dressings with high-quality, cold-pressed olive oil, flaxseed oil, walnut oil or sesame oil.

ganze und halbe avocado isoliert auf weissAvocadosThough high in calories avocados are also rich in potassium, vitamin K, vitamin E, fiber, magnesium, and monounsaturated fat. In addition, they contain all B vitamins except B12; vitamin C, phosphorus, manganese, and copper and supply 8% of the recommended daily omega-3s.

Avoid using oils that have been damaged by exposure to high heat, light or oxygen.  And never use oil that has begun to smell or taste rancid or bitter.

In summary, remember that the cause of heart disease is no longer attributed to the consumption of fat but to a number of factors inherent in our modern diets.  These factors include the consumption of vegetable oils and hydrogenated fats as well as high amounts of fructose. The human body needs some amount of fat to stay healthy.  What it does not need are trans fats and fructose in excess of 15 grams per day.  Unfortunately, the average US adolescent is now consuming 75 grams of trans fat and fructose per day which helps to explain the growing epidemic of obesity and heart disease among younger and younger people. The easiest way to avoid unhealthy fats is to eliminate processed foods from your diet.  Sugar, carbohydrates, and dangerous types of fats are detrimental to your health.

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