Good News about Good For You Fats

[View this email in your browser]( Good News about Good-For-You Fats Fats get a bad rap, but they are essential for your body and brain to function—as long as you aren’t getting them from over-consumption of saturated fats found in animal products and dairy. True, you do need a bit of saturated fat to sustain energy, produce hormones, insulate the body, cushion vital organs, and absorb fat-soluble vitamins A, D, E, K. But these days most Americans are overloaded with saturated fats and get too little of the good-for-you kinds. This contributes to everything from inflammatory visceral belly fat and heart disease to type 2 diabetes. So, what are the healthy fats and what do they do for you? Good fats are mono- and polyunsaturated oils found in plant oils derived from olives, canola, sunflowers, soy, and corn; nuts such as almonds, walnuts, and pistachios; seeds; and fish, especially salmon and sea trout. Coconut and palm oil are higher in saturated fat than other plant oils, but coconut oil increases good HDL cholesterol, which may make it a smart choice once in a while. These plant-based fats do more than taste great: Healthy fats help lubricate your joints and helps protect your brain power. And some initial research suggests they may help prolong longevity. A study in the American Journal of Clinical Nutrition, conducted by researchers from Harvard’s T. H. Chan School of Public Health, looked at data on more than 63,000 women from the Nurses’ Health Study and almost 30,000 men from the Health Professionals Follow-Up Study that came from food-frequency questionnaires that they filled out every four years about their dietary habits. It found a higher consumption of plant-based fats lowered folks’ risk of dying from any cause, over a stretch of around 22 years, by 16%. And eating a lot of animal-based saturated fats boosted that risk by 21%. However, it is important to remember that this is an observational study and points to an association between the intake of saturated fats and reduced longevity, but not cause and effect. Recipe: Pistachio Crusted Sheet Pan Salmon This [Pistachio Crusted Sheet Pan Salmon]( is unforgettably delicious: juicy, rich, perfectly cooked salmon under a crunchy, golden-brown topping of pistachios, breadcrumbs, and fresh herbs. You can also make some garlicky Coriander-Butter Potatoes with lemon to round out the meal, but a nice side salad would be lovely and fresh, too. [Get the Recipe]( If you are not a fish lover or are allergic to nuts, you can get these healthy fats from supplements such as omega-3s, especially DHA, omega-6s and omega-9s, which explains the immense popularity of these products. - Omega-3s are well-recognized for their powerful anti-inflammatory benefits that help protect your organ systems, including the brain and heart. - Omega-6s are also essential in moderation and help support healthy LDL cholesterol, boost protective HDL and help insulin sensitivity. However, the American diet has 10 times more omega-6s than 3s, according to the Cleveland Clinic—mostly from excess consumption of plant oils and that can fuel inflammation. The optimal intake is a healthy balance between omega3s and omega-6s—so boost your omega-3 intake a lot! - Omega-9s can be made in the body, but supplements may help support healthy LDL cholesterol levels, reduce inflammation and maintain healthy skin. So, mix up a salad dressed with olive oil—and sprinkled with nuts and/or some salmon, if you like. That’ll deliver a good supply of healthy fats. And explore your supplement options at iHerb.com. This newsletter is not a substitute for your physician’s advice and the claims have not been evaluated by the FDA and are not intended to treat, cure or prevent any disease. Know someone who might be interested in this newsletter? Please share it with them! First time reading? [Sign up here.]( [Facebook]( [Instagram]( [Twitter]( Copyright © 2024 ZoCo Productions LLC, All rights reserved. You're receiving this email because you signed up for a ZoCo Productions newsletter. Our mailing address is: ZoCo Productions LLC 555 W 57th St.New York, NY 10019 [Add us to your address book]( Want to change how you receive these emails? You can [update your preferences]( or [unsubscribe from this list](.