Fat often gets a bad rap, from fatty foods, to cooking fats, to just being fat, and there's no doubt the low-fat craze has taken over the dieting industry for decades, but certain fats are actually a necessary component to good health, and weight loss.

For example, there’s a reason Essential Fatty Acids (EFA’s) has the word essential in it.  It's because we need them.  Our bodies don’t manufacture them, yet are dependent on them for healthy skin, brain function and hormone production, so the only way to get them is to eat the foods that they’re in.

Healthy fat shouldn’t be feared. Back in the 90's when everyone gave up fat, they all got fat, so [bctt tweet=”avoiding fat is not the answer when it comes to losing weight.”]  In fact, a symptom of a fat deficiency is an inability to lose weight!

One reason they’re so essential is because they store energy.  There’s more energy packed into a gram of fat than there is in a gram of either protein or carbs. In fact, about 40% of the average American’s energy comes from fat.  Greeks are a great example of how good fat can lead to lifelong health.  40-60% of their diet comes from fat and they have no increased diabetes, cholesterol, or weight gain!

All in all, there are 3 kinds of fats: Omega 3’s, Omega 6’s, and Omega 9’s.  Omega-3 fatty acids are derived from Linolenic Acid, Omega-6 from Linoleic Acid, and Omega-9 from Oleic Acid. (Omega-9 is necessary yet "non-essential" because the body can manufacture a modest amount on its own, provided the 3’s and 6’s are available.)

EFA’s support the cardiovascular, reproductive, immune, and nervous systems. Your body demands them in order to make and repair cell membranes, thereby enabling your cells to obtain optimum nutrition and eliminate toxic waste products. A primary function of EFAs is the production of prostaglandins, which regulate body functions such as heart rate, blood pressure, blood clotting, fertility, and conception, and play a role in immune function by regulating inflammation and helping to fight infection.

Omega 3 is the most deficient EFA because of our over-processed diets. An ideal intake ratio of Omega 6 to Omega-3 fatty acids is between 1:1 and 4:1, but most Americans only obtain a ratio between 10:1 and 25:1. The minimum healthy intake for both linolenic (Omega-3) and linoleic (Omega-6) acid via diet, per adult per day, is 1.5 grams of each.

An Omega 3 deficiency can lead to depression, which affects 15 million people in the US alone, plus decreased memory and mental abilities, tingling sensation of the nerves, poor vision, increased tendency to form blood clots, increased triglycerides, impaired membrane function, hypertension, irregular heartbeat, learning disorders, menopausal discomfort, amongst others.

Alpha Linolenic Acid (ALA), the principal Omega-3 fatty acid, is converted into eicosapentaenoic acid (EPA) in your body, and later into docosahexaenoic acid (DHA). EPA and the GLA synthesized from linoleic (Omega-6) acid are later converted into hormone-like compounds known as eicosanoids, which aid in many bodily functions including vital organ function and intracellular activity.

Good sources of Omega 3’s can be found in flaxseed oil (flaxseed oil has the highest linolenic content of any food), flaxseeds, flaxseed meal, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach, purslane, mustard greens, collards, etc.), EVOO, grapeseed oil, and salmon.

Linoleic Acid is the primary Omega-6 fatty acid and is also found in flaxseed oil, flaxseeds, flaxseed meal, hempseed oil, hempseeds, and grapeseed and olive oils, as well as pumpkin seeds, pine nuts, pistachio nuts, sunflower seeds (raw), olives, borage oil, evening primrose oil, black currant seed oil, chestnut oil, and chicken.

Omega-6s help with diabetic neuropathy, rheumatoid arthritis, PMS, skin disorders like psoriasis and eczema, and aid in cancer treatment.

Monounsaturated oleic acid, or Omega 9, lowers heart attack risk and arteriosclerosis, and aids in cancer prevention too, and is most richly found in EVOO, olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazelnuts, and macadamia nuts.  One-two tablespoons of EVOO per day should provide sufficient oleic acid for adults.

The long running myth that fat makes you fat just doesn't hold water when it comes to healthy fats.  Quite the contrary is true.  The more fat you eat, the more satiated you are and the longer you can go between meals without snacking.  And for great hair, skin and nails, eat more good fat too. 

So in other words, don’t forget the fat, just make it the right ones.

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Love,
Angela

Angela Minelli is an author, speaker and founder of Angela Minelli International, a heart-based global business serving purpose-driven everyday women and entrepreneurs whose self-image and weight issues are inhibiting their confidence and blocking them from pursuing their life’s passion. 

Angela's joy is in taking a stand for women who are living less than ideal lives, stopped by fear and doubt, which prevents them from stepping into their innate power and delivering their God-given genius to the world. Her coaching programs and products are designed for women with busy lifestyles yet allow for powerful transformation to take place within a small segment of time.  

As a natural health practitioner and digestive health specialist, Angela specializes in helping people overcome weight and energy issues through holistic, non-invasive protocols that address the root cause of their conditions, including adrenal fatigue, candida, thyroid disorders, and more.  

Explore the ideals that are the cornerstone of her work at angelaminelli.com.