Healthy Fats Article from Green Bean Delivery
megabeln
Posts: 36 Member
Fats for Health!
Over the past three decades, fat intake has decreased, however the prevalence of obesity is still
rising, and heart disease is still the number one killer of both men and women.
Cutting out fats is one the first step many people take when going on a diet. Unfortunately, many
dieters don’t understand that eliminating fats causes more harm than good. By incorporating
healthy fats into your diet, you’re helping to protect your heart and support your overall health.
Why are fats needed by the body?
Unfortunately, over the past few decades fats have been given a bad rap especially when you
consider the crucial role they play in the body.
• Structural component of all cell membranes and the linings of our nerves
• Needed for transporting and utilizing fat soluble vitamins (A, D, E, K – all of which help to
protect against heart disease) and phytochemicals.
• Building blocks for many hormones
• Provide protection for our organs
• Provide a rich source of energy for the body
Why are “low-fat” foods bad for me?
When the low-fat diet craze started in the 1970’s, food companies reacted by removing fat from
their recipes and replacing it with sugar and refined carbohydrates. Consuming too many refined
carbohydrates leads to inflammation in the body, promotes weight gain, and increases risk of
heart disease and type 2 diabetes.
What is considered a healthy fat?
The best advice when it comes to healthy eating is to consume as many whole foods as possible.
Choose foods that are the least processed and found in their natural packages (whole milk, nuts,
seeds). The diets of our ancestors prove time and time again to be the best choice for our health.
• Eat at least one egg per day. They help provide fat-soluble vitamins and important minerals that
are heart protective.
• Consume full fat dairy and dairy products (preferably grass-fed). Like eggs, they provide heart
protective fat-soluble vitamins and minerals.
• Choose vegetable oils that are high in oleic acid (olive oil, avocado oil, high oleic sunflower oil).
They are rich in monounsaturated fats and vitamin E which are both beneficial to the heart.
• Consume lauric acid (coconut oil, milk, butter)—it is a healthy saturated fat that is extremely
stable (not likely to go rancid) and helps to decrease inflammation in the body.
• Incorporate omega-3 sources into your diet (salmon, tuna, sardines, halibut). They decrease
inflammation, decrease blood clotting, and relax the blood vessel.
• Don’t fear cholesterol and saturated fat—they are needed by the body and do not lead to high
levels of cholesterol in your blood.
Which fats should I avoid?
• Limit the use of polyunsaturated plant oils (corn, soybean, canola, cottonseed, salower). They
are the least stable, highly processed, and likely to become rancid. Rancid fats are one of the
most dangerous compounds to the body. These oils also contain a large amount of omega-6
fatty acids. These fatty acids promote inflammation, increase blood clotting, and cause
constriction of the blood vessels.
• Avoid partially hydrogenated vegetable fats and oils—they contain trans-fat which has been
identified as the major nutritional cause of heart disease!
RECIPE: PAN SEARED HALIBUT FILLETS
Eggs
Whole milk dairy, butter, cheese
(try Snowville, Hartzler’s, or Green Field)
Salmon, sardines, halibut (new in store!)
Canned tuna (try American Tuna)
Avocado/oil
Extra virgin olive oil (try California Olive Oil)
Coconut oil
Nuts and seeds
Primal Kitchen products
Tessamae’s products
Green Bean Shopping List
Ingredients:
6 tablespoons extra virgin olive oil
3 garlic cloves, peeled and smashed with the
handle of a knife
1 tablespoon fresh basil, chionade
1 teaspoon sea salt
1 teaspoon fresh pepper
2 tablespoons freshly squeezed lemon juice
4 6-ounce halibut fillets, no skin
1 tablespoon avocado oil
Chopped parsley or basil for garnish
Directions:
In a large sealable plastic bag, combine the extra
virgin olive oil, garlic, fresh basil, sea salt, fresh
pepper, lemon juice and halibut fillets. Seal bag
and turn to coat. Refrigerate for at least 30
minutes but no more than 2 hours.
In a large flat skillet, pour avocado oil to cover
the bottom of the pan. Warm over high heat until
smoking, then add fish fillets. Brush top and
sides with marinade. Cook until seared, about 3
minutes. Flip and sear other side, 3 minutes.
Reduce heat to medium, brush with marinade
again. Cook until center is opaque, 2 to 4
minutes depending on thickness of fillets.
Remove from heat and allow to rest, covered
with a tented piece of foil. Garnish with fresh
parsley or basil and serve. Serves 4
(green bean - Beth Blessing, MSN Chief Nutrition Oicer, Green BEAN Delivery Facebook: @OrganicBeth)
Over the past three decades, fat intake has decreased, however the prevalence of obesity is still
rising, and heart disease is still the number one killer of both men and women.
Cutting out fats is one the first step many people take when going on a diet. Unfortunately, many
dieters don’t understand that eliminating fats causes more harm than good. By incorporating
healthy fats into your diet, you’re helping to protect your heart and support your overall health.
Why are fats needed by the body?
Unfortunately, over the past few decades fats have been given a bad rap especially when you
consider the crucial role they play in the body.
• Structural component of all cell membranes and the linings of our nerves
• Needed for transporting and utilizing fat soluble vitamins (A, D, E, K – all of which help to
protect against heart disease) and phytochemicals.
• Building blocks for many hormones
• Provide protection for our organs
• Provide a rich source of energy for the body
Why are “low-fat” foods bad for me?
When the low-fat diet craze started in the 1970’s, food companies reacted by removing fat from
their recipes and replacing it with sugar and refined carbohydrates. Consuming too many refined
carbohydrates leads to inflammation in the body, promotes weight gain, and increases risk of
heart disease and type 2 diabetes.
What is considered a healthy fat?
The best advice when it comes to healthy eating is to consume as many whole foods as possible.
Choose foods that are the least processed and found in their natural packages (whole milk, nuts,
seeds). The diets of our ancestors prove time and time again to be the best choice for our health.
• Eat at least one egg per day. They help provide fat-soluble vitamins and important minerals that
are heart protective.
• Consume full fat dairy and dairy products (preferably grass-fed). Like eggs, they provide heart
protective fat-soluble vitamins and minerals.
• Choose vegetable oils that are high in oleic acid (olive oil, avocado oil, high oleic sunflower oil).
They are rich in monounsaturated fats and vitamin E which are both beneficial to the heart.
• Consume lauric acid (coconut oil, milk, butter)—it is a healthy saturated fat that is extremely
stable (not likely to go rancid) and helps to decrease inflammation in the body.
• Incorporate omega-3 sources into your diet (salmon, tuna, sardines, halibut). They decrease
inflammation, decrease blood clotting, and relax the blood vessel.
• Don’t fear cholesterol and saturated fat—they are needed by the body and do not lead to high
levels of cholesterol in your blood.
Which fats should I avoid?
• Limit the use of polyunsaturated plant oils (corn, soybean, canola, cottonseed, salower). They
are the least stable, highly processed, and likely to become rancid. Rancid fats are one of the
most dangerous compounds to the body. These oils also contain a large amount of omega-6
fatty acids. These fatty acids promote inflammation, increase blood clotting, and cause
constriction of the blood vessels.
• Avoid partially hydrogenated vegetable fats and oils—they contain trans-fat which has been
identified as the major nutritional cause of heart disease!
RECIPE: PAN SEARED HALIBUT FILLETS
Eggs
Whole milk dairy, butter, cheese
(try Snowville, Hartzler’s, or Green Field)
Salmon, sardines, halibut (new in store!)
Canned tuna (try American Tuna)
Avocado/oil
Extra virgin olive oil (try California Olive Oil)
Coconut oil
Nuts and seeds
Primal Kitchen products
Tessamae’s products
Green Bean Shopping List
Ingredients:
6 tablespoons extra virgin olive oil
3 garlic cloves, peeled and smashed with the
handle of a knife
1 tablespoon fresh basil, chionade
1 teaspoon sea salt
1 teaspoon fresh pepper
2 tablespoons freshly squeezed lemon juice
4 6-ounce halibut fillets, no skin
1 tablespoon avocado oil
Chopped parsley or basil for garnish
Directions:
In a large sealable plastic bag, combine the extra
virgin olive oil, garlic, fresh basil, sea salt, fresh
pepper, lemon juice and halibut fillets. Seal bag
and turn to coat. Refrigerate for at least 30
minutes but no more than 2 hours.
In a large flat skillet, pour avocado oil to cover
the bottom of the pan. Warm over high heat until
smoking, then add fish fillets. Brush top and
sides with marinade. Cook until seared, about 3
minutes. Flip and sear other side, 3 minutes.
Reduce heat to medium, brush with marinade
again. Cook until center is opaque, 2 to 4
minutes depending on thickness of fillets.
Remove from heat and allow to rest, covered
with a tented piece of foil. Garnish with fresh
parsley or basil and serve. Serves 4
(green bean - Beth Blessing, MSN Chief Nutrition Oicer, Green BEAN Delivery Facebook: @OrganicBeth)
0