I know what you’re thinking. “Healthy fats?! That’s an oxymoron. There’s no such thing! Fat is unwanted, unnecessary, unhealthy, and unattractive. Well, I’m not going to argue that last point, but I will argue the first three! Americans are woefully ignorant of what constitutes healthy eating, and healthy fats are a part of a healthy nutritional regimen.

If I told you there was a nutritional supplement that could:

• decrease body fat percentage,
• lower cholesterol,
• improve HDLs,
• reduce the risk of certain cancers,
• lower blood pressure,
• reduce inflammation and arthritis pain,
• help decrease depression and dementia,
• reduce the risk of Type 2 diabetes,
• decrease allergies,
• eliminate constipation,
• lead to more restful sleep,
• improve your skin, hair and nails, and
• stabilized blood glucose in order to sustain your energy level throughout the day you’d ask to be prescribed it immediately! Well, there’s no prescription necessary and no miracle pill. The nutritional supplement is Healthy Fats!

I’m referring to healthy fats: saturated, monounsaturated (Omega 9), and polyunsaturated (Omega 3 and Omega 6). Your body needs a variety of healthy fats to maintain physical and mental health in the same way your body needs a variety of fruits and vegetables. Up to 92 percent of American diets are deficient in healthy fats.

You don’t have to give up fats to lose weight or enjoy better health. The fact is your body needs healthy fats for optimal health and performance. So why aren’t we eating more healthy fats?

First, we are a nation obsessed with a fear of fat. Sixty percent of Americans rank cutting fats as their first nutritional concern. We have been brainwashed into believing non-fat foods are healthy and foods containing fats should be avoided.

Second, it’s difficult to find prepared foods with high quality fats! In this fast food age there is a great demand for prepared or processed foods and meals on the run. Healthy fats cost more and have a shorter shelf life than unhealthy fats, so manufacturers use low quality, cheap fats. Unfortunately our bodies know the difference!

We can change that unhealthy thinking by 1) learning what healthy fats are, 2) how to find them and 3) how to use and consume them. Understanding fats and recognizing their health benefits may empower you to make life-altering changes in your nutrition plan.

Healthy vs. Unhealthy Fats

Trans-fatty acids: These are the worst of the unhealthy fats! Hydrogenating or hardening of vegetable oils (corn or soybean oils) creates trans-fatty acids. Trans-fatty acids are extremely difficult for the body to break down. They make your cell membrane hard and brittle and also impair the normal use of healthy fats. Trans-fatty acids are found in foods such as margarine, shortening, crackers, baked goods, many breads, wraps, microwave popcorn, non-dairy creamers, french fries, doughnuts and anything that contains the words “hydrogenated” or “partially hydrogenated” in the ingredient list. I have been traveling with a jar of brand name Peanut Butter for over 15 years to all of my seminars! As I tell my audience, “This jar will most likely outlive us all due to the trans-fatty acids. Avoid them!”

Saturated fats: We have been told forever to avoid saturated fats, and in most cases this is true, but not all saturated fats are unhealthy! There are many healthy saturated fats to choose from if they come from unrefined sources, such as most nuts and my favorite, Organic Extra Virgin Coconut Oil. I once mistakenly thought that coconut oil was unhealthy and caused heart disease. I am not talking about the processed coconut found in a Mounds Candy Bar! I am talking about Organic Extra Virgin Coconut Oil. I take one tablespoon per day on a piece of sprouted bread, or I take it by the spoonful (I also give a half tablespoon to my wonder-dog, Dolly!). It is also great for cooking and baking due to its high heat point. It improves nutrient absorption, is anti-fungal, helps improve skin, hair, nails and acid reflux and IBS. Recommended serving: ½-1 tablespoon per day.

Monounsaturated fats (Omega 9s): Extra Virgin Olive Oil, olives, almonds, almond butter, almond oil, natural peanut butter, macadamia nut oil, and most raw nuts make up healthy monounsaturated fats. Monounsaturated fats protect your arteries from cholesterol buildup, lower blood pressure, lower LDL cholesterol (bad cholesterol) along with maintaining or raising HDL cholesterol (good cholesterol) levels—the best of both worlds. No other fat has this effect! Monounsaturated fats are also excellent for cooking. Recommended serving size: 1-3 tablespoons per day.

Polyunsaturated fats (Omega 3s): Omega 3 fats are difficult to find in the American diet since many foods are refined. Flaxseed is one of the highest sources of Omega 3 from a plant source. Flaxseeds are inexpensive and can be purchased at most traditional grocery stores and local health food stores. To receive the benefits of the flaxseeds they must be ground into flax meal. Purchase an inexpensive coffee grinder to grind your flaxseeds. After the flaxseeds have been ground, store them in a container in the refrigerator. You can add flax meal to your cereal, salad, smoothie, or in a glass of juice. Recommended serving size: 1-2 tablespoons per day. Your other Omega 3 fat comes from wild cold-water fish (salmon, trout), leafy greens, walnuts and high quality fish oil. I take one tablespoon of Carlson’s lemon flavored fish oil everyday. Recommended serving size: 1-3 teaspoons per day, or one to two servings of cold water fish per week.

Polyunsaturated fats (Omega 6s): The typical American diet includes too much-refined sources of Omega 6 oils such as corn, soybean, safflower and cottonseed. Avoid these oils! To get unrefined sources of Omega 6 fats, you may need to take a trip to your local health food store. Healthy sources of Omega 6 fats include pumpkin seeds, sunflower seeds, many nuts, and my favorite, evening primrose oil. Like the Omega 3 fats, do not cook with Omega 6 oils! Recommended serving size: 1 tablespoon per day.

Recipes using healthy fats can be found in ‘On Target Living™ Cooking’, available at www.ontargetliving.com. No other nutrient available can help heal the body from infancy to old age like healthy fats!

Incorporating healthy fats into your diet is one element of a total health and nutrition plan. If you’d like more information about how to obtain and maintain personal wellness, or a complete discussion of healthy fats, On Target Living™ publishes ‘Nutrition’ and other publications that can further your understanding.

To integrate some of these suggested changes, On Target Living™ suggests starting slowly and taking small, incremental steps. You can do it, and you’re worth it!

Health & Happiness!
CJ

Chris Johnson is a nationally recognized speaker and author with over 16,000 hours of one-on-one personal training experience. He provides lifestyle modification strategies with integrity and compassion. As Director of Health, Wellness and Fitness at Sparrow Health System’s Michigan Athletic Club for over 15 years, he pioneered one of the most successful personal training programs in the country. He holds an MA in Exercise Physiology from Michigan State University, and certifications from the American College of Sports Medicine, National Academy of Sports Medicine, and the American Council on Exercise.