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Feel Fantastic with the Right Fats

In "shock" news even the prestigious British Medical Journal agreed (finally) that yes, butter is best.  Ladies and gentleman, the times they are a changing!

Low fat nonsense is everywhere.  It has always been based on totally flawed research, and heavily influenced by big food companies pressuring Government.  It remains to be seen if goverment can manage the u-turn and admit they are wrong on low fat. They've gone a long long way down this road, as have many interested parties, and even many health professionals. But there is so much research, and the knowledge getting more widespread, they will HAVE to take note eventually!    We and others in the field of nutrition are surely, we are getting through.  For more on this specifically, see the article Butter v Margarine

But lets take a look at all the different fats. There are three main groups.

 

Saturated Fat

Found in natural animal fats, coconut oil, and to some extent, plant fats. Don't believe the hype - saturated fats are always healthy.  They play so many valuable roles in the body and can be enjoyed liberally.  They will always be solid at room temperature.  They are the safest and most stable for cooking.  When any fat burns, it creates carcinogenic compounds.  Coconut oil has one of the safest, and highest smoke points.     They are absolutely NOT fattening! For more see Low Fat is Fattening.  Please note that dairy products should always be organic.

                                                                                                 

Monounsaturated Fat 

Found in healthy oils, and foods such as olives, almonds, pecans and avocados. You want regular amounts of these in your diet, a little bit daily is great.  The best oil source is Olive Oil, and this of course is a key part of the mediterranean diet known for its health giving properties. It supports healthy blood pressure, inflammation and cholestrol.  Extra virgin oil has better levels of antioxidants and is therefore preferable. 

Be careful with "mild" olive oils, these are often heavily processed.  

Omega 9 is a monounsaturated fat, you only need a small amount from food as it's manufactured by your body.

 

Polyunsaturated Fats

They are found in fish, nuts, some grains, and various vegetable oils such as corn, sunflower, safflower, sesame and soy.   So this group includes those oils called "Essential Fatty Acids" or EFA's which is the omega 3 and 6 group.  Because they cannot be made in the body, they have to come from the diet. The focus in modern nutrition has been towards polyunsaturated, but it is flawed science to suggest that all polyunsaturated fats are "good" some are, many are not.  Many are weighted far too heavily towards omega 6.  Many are heavily refined and processed and as such should always be avoided.   Indeed, it is the overuse of processed, polyunsaturated vegetable fats that is a major issue in the obesity crisis. 

Please avoid canola (rapeseed) oil.  

 

A Closer Look at the Omega Oils

These ARE an absolute foundation for health hence being known as "Essential" Fatty Acids. 

•    Omega-3 (linolenic acid) – fish oil being the best source
•    Omega-6 (linoleic acid) – found primarily in vegetable oils and cereals

Omega-3 as in Fish Oil produces two further Essential Fatty Acids in your body - EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Omega 3 is the key here not 6, and diet comes first. So lots of oily fish in the diet is best for the the EFAs.  But of course, this is not easy or desirable for some people. If you are happy to consume fish, just not as a meal, then of course a fish oil as a supplement is the very first choice. Fish Oil increases tissue EPA levels ten times more efficiently than other sources of omega-3. 

For non fish eating vegetarians / vegans then Hemp Oil is the most balanced plant based way to get omega oils. It has a very healthy 3:1 ratio of Omega 6 to Omega 3. Many modern vegetable oils (and typically these are refined, polyunsaturated, and it is these that are far more of an issue than saturated fats in the modern diet) have a ratio as high as 20:1.  It MUST be cold pressed otherwise it too falls very quickly into being the wrong type of fat being refined.

 

What About Cod Liver Oil?

This is on our range as THE best natural way to get vitamins A and D. It does provide some omega oils of course, but not as much as a straight fish oil.  You can take both together if you wanted.  The cod liver oil we recomend is fermented, and nothing like the modern, over processed variety you will find on the high street!

 

Quick Round Up and Yes or No!

 Primary TypeYes or NoNotes

Avocado

MonounsaturatedYES    

Butter

SaturatedYES 
Coconut OilSaturatedYESCold AND cooking at high temperatures
Corn OilPolyunsaturatedNo 
Fish OilPolyunsaturatedYES 
Flaxseed OilPolyunsaturatedYESIn moderation only
Hemp OilPolyunsaturatedYESNever heat, always buy cold pressed
LardSaturatedYES 
MargarineRefined man madeNEVER! 
Olive OilMonounsaturatedYESUnheated is best
Palm OilSaturatedYESBut be mindful of environmental issues
RapeseedPolyunsaturatedNo 
Sesame OilPolyunsaturatedYesIn moderation only
Sunflower OilPolyunsaturatedNo 

 

Heart Health Links 

*7 Foods for a Healthy Heart
Click Here
*7 Keys to Avoiding Heart Disease
Click Here
*The Truth About Fats and Your Heart
Click Here
*The Truth About Salt and Your Heart
Click Here
*Understanding the Causes of Chest Pain
Click Here
*Does "Cardio" Exercise Cut It?Click Here


 

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