Bad Fats in our Food

Did you know that our fat intake is directly related to inflammation. WHAT???  Is fat bad for me you ask. No…we need fat in our diet but some fats are not healthy. Our goal it to replace bad fats with good fats and lower inflammation.  It is now widely recognized that inflammation is the underlying cause of most chronic diseases – heart disease, chronic pain, obesity, degenerative diseases, cancer and Alzheimer’s disease.  WHAT is inflammation?  It is our body’s defense mechanism where it recognizes and tries to remove harmful and foreign food.  WHAT is foreign food?  Its the food with chemicals, preservatives, bad fats, excess sugar, and anything processed.   It is estimated that at least 60% of chronic disease could be prevented by eating a healthy diet.  So lets get started!

Here are some of my top tips to improve the types of fat in our diet….remember just a little bit here and a little bit of fat there may add up to a lot very quickly.

  • Eliminate deep fried foods (French fries, chicken nuggets)
  • Choose leaner cuts of meat
  • Use coconut oil (unrefined) or peanut oil for high heat and extra virgin olive oil for low heat cooking
  • Fish 2xs/week – Wild Salmon, Spanish Mackerel, Herring, Anchovies and Sardines are the best.
  • Dry roasted or raw nuts – 2 tablespoons a day
  • Decrease saturated fats (1tbl butter = 7grams of fat) certain ice creams are higher than other
  • Try to limit foods that have more than 6-8 grams of fat per serving.
  • On a 2,000 calorie/day diet 65 grams/day of fat is 30% of total calories, 25%  should be low fat protein, 45% Carbohydrates which contain: vegetables, fruits, whole grains, beans & legumes.
  • Avoid highly heated foods cooked in vats of oil

Lets compare 4 ounces of 80/20 ground beef with bison.

  •  ground beef  has 20 grams total fat & 9 grams saturated fat
  • American bison has 6 grams total fat & 3 grams saturated fat.
  • click – about bison – to watch the benefits of bison 

How about a healthy dessert – Cherry Walnut Bites is a fun dessert that may reduce promoting inflammation.

Click Cherry Walnut Bites for complete recipe. I’ll warn you they are rich in flavor.  

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