Healthy Fats You Ought To Be Eating


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The Fats You Should Eat to Help You Eat Less

Video taken from the channel: DoctorOz

8 Healthy Fats You Should Be Eating. Walnuts. Walnuts have earned their superfood status in part because of their fats. They are one of the few foods to deliver alpha-linolenic acid Olives. Olive oil is a great way to get monounsaturated fats in your diet, but so are olives.

They also deliver. Foods rich in monounsaturated fats include: Olive oil Canola oil Avocados Tree nuts, such as almonds, cashews, hazelnuts, pistachios and pecans Peanuts, peanut oil and peanut butter. Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as canola oil, olive oil, safflower oil, peanut oil, sunflower oil and corn oil. Fish high in omega-3 fatty acids include salmon, tuna, trout, mackerel, sardines and herring.

New research has found that healthy fats are necessary and beneficial for good health, according to Harvard’s School of Public Health. You just want to be sure that you focus on eating good-for-you fats instead of harmful bad fats. Healthy fats, or “good” unsaturated fats, typically refers to monounsaturated and polyunsaturated fats. Then start eating more fatty fish such as salmon, anchovies, herring and mackerel. If the taste of fish is a turn-off for you, then take a daily fish oil supplement such as Primal Labs’ DuOmega.

3. Nuts. Nuts like pecans, walnuts, macadamias and other hardshells are high in monounsaturated fats, a type of fatty acid. Monounsaturated and polyunsaturated fats are the healthiest fats you can eat.

They’re proven to help reduce LDL (bad) cholesterol, improve insulin resistance, blood sugar levels and decrease the risk of type 2 diabetes. Monounsaturated fats are the healthiest of the bunch. The Mediterranean diet includes a wide variety of plant and animal foods such as fish, meat, eggs, dairy, extra virgin olive oil, fruits, vegetables, legumes and whole grains. It typically provides. Polyunsaturated and monounsaturated are healthy fats – they’re good for you, and you should be eating them.

Even saturated fats, which many think are bad, have a lot of benefits we should be aware of. However, trans fats sneak up on yo. Most health experts suggest eating an ounce a day—roughly 23 almonds—which clocks in at 9 grams of monounsaturated fat and around 165 calories. A perfect snack.

Flaxseed. One of the highest. It is a common misconception that dietary fat is bad for you and should be avoided at all costs.

In fact, fats are essential for numerous body functions, including cell membrane repair, body.

List of related literature:

Most of us need to radically increase the healthy fat in our diet—this includes not only saturated fat but also monounsaturated fats (from avocados and certain nuts) and omega-3 fats—while severely limiting refined vegetable oils and even naturally occurring omega-6 fats (found in nuts and seeds).

“Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy” by Dr. Joseph Mercola
from Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy
by Dr. Joseph Mercola
Hay House, 2017

Eating saturated fats (found in foods such as red meat, cream, and whole milk), trans fats (found in many baked goods and french fries), and dietary cholesterol (found in foods such as meats, egg yolks, and dairy products) tends to raise blood cholesterol.

“Alters and Schiff Essential Concepts for Healthy Living” by Jeff Housman, Mary Odum
from Alters and Schiff Essential Concepts for Healthy Living
by Jeff Housman, Mary Odum
Jones & Bartlett Learning, LLC, 2015

Some kinds of dietary fats are less healthy than others, for instance saturated fats (e.g. dairy products, red meat) have been linked to serious cardiovascular conditions and cancer.

“Misconceptions in Primary Science” by Michael Allen
from Misconceptions in Primary Science
by Michael Allen
McGraw-Hill Education, 2014

Total dietary fat should be limited to 25% to 35% of total caloric intake, and saturated fats should constitute less than 7% of this fraction.

“Conn's Current Therapy 2010 E-Book: Expert Consult” by Edward T. Bope, Robert E. Rakel, Rick D. Kellerman
from Conn’s Current Therapy 2010 E-Book: Expert Consult
by Edward T. Bope, Robert E. Rakel, Rick D. Kellerman
Elsevier Health Sciences, 2010

Some fats, such as those found in fish and nuts, are healthier and more beneficial to the body than others, such as the fats found in margarine.

“Fundamentals of Fire Fighter Skills” by Iafc
from Fundamentals of Fire Fighter Skills
by Iafc
Jones & Bartlett Learning, 2008

In order to reduce intake of total fat, individuals should choose diets which are high in vegetables, fruits, and grain products (particularly whole grain products), choose lean cuts of meats, fish, and poultry, substitute low-fat dairy products for higher fat products, and use fats and oils sparingly.

“Code of Federal Regulations (CFR) TITLE 21 Food and Drugs (1 April 2017)” by Office of the Federal Register (U.S.)
from Code of Federal Regulations (CFR) TITLE 21 Food and Drugs (1 April 2017)
by Office of the Federal Register (U.S.)
Office of the Federal Register, National Archives and Records Service, 2008

There are good fats and bad fats, and we should optimise the levels of ‘healthy’ fats in our diet like those in avocados and almonds while steering clear of the bad fats.

“The Body Reset Diet: Power Your Metabolism, blast Fat and Shed Pounds in Just 15 Days” by Harley Pasternak
from The Body Reset Diet: Power Your Metabolism, blast Fat and Shed Pounds in Just 15 Days
by Harley Pasternak
Simon & Schuster UK, 2013

No doubt the search for the “ideal” fat intake will continue, but this seems misguided because humans in good health in different cultures and geographical locations ultimately consume a wide range of total fat and fatty acid ratios; their overall health is based on much more than their fat intake.

“Introduction to Human Nutrition” by Michael J. Gibney, Susan A. Lanham-New, Aedin Cassidy, Hester H. Vorster
from Introduction to Human Nutrition
by Michael J. Gibney, Susan A. Lanham-New, et. al.
Wiley, 2013

Recommendations: Strive to eat less than 10 percent of calories from saturated fats; replace saturated fats with monounsaturated and polyunsaturated fats, and consume fewer than 300 milligrams of cholesterol per day.

“American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition” by Roberta Larson Duyff
from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition
by Roberta Larson Duyff
HMH Books, 2012

While the intake of saturated fats and cholesterol should be kept to a minimum, trans fats should be avoided entirely if possible.

“Human Body Size and the Laws of Scaling: Physiological, Performance, Growth, Longevity and Ecological Ramifications” by Thomas T. Samaras, Andrzej Bartke, Christopher David Rollo
from Human Body Size and the Laws of Scaling: Physiological, Performance, Growth, Longevity and Ecological Ramifications
by Thomas T. Samaras, Andrzej Bartke, Christopher David Rollo
Nova Science Publishers, 2007

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
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Bibliography: oktay_bibliography

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  • Very useful and informative review about healthy fats. I have learned a lot about healthy fat. Thanks to Dr. Balduzzi for clear explanation.

  • I hope you read this Thomas. So glad I found your channel. I started eating healthier thanks to you and i almost lost 20 lbs. the most important thing tho is I used to suffer from chronic migraines. Was taking medication and shots for the pain. I am glad to say I’ve only gotten one migraine compared go 2-3/week what I used to get. Started following you 1 month ago and you have changed my life. Thank you Thomas god bless you!!

  • This was embarrassing to watch. Even 5 minutes made my skin crawl. No acknowledgement of the flood of carbs and the sugar in their little treats. Sheesh.

  • You are completely wrong about saturated fats being bad, meat cheese butter and cream are the basis of the ketogenic lifestyle, and the carnivore method. you are right about the fake GARBAGE trans fats though, obviously fake anything is bad for the body

  • Avacado, olive oil, coconut oil, flax seed, macademia, walnuts, almond, pumkin & sunflower seeds. ��

    What about tahini paste & peanut butter?��

  • Eat Raw Garlic to.
    Cholesterol is Great for you.
    HDL and VLDL are all good for you.
    Having a HiGh LDL means nothing bad.
    Your liver produces VLDL, it’s the SUGAR you consume THAT Oxidize the LDL so it turn into an Bad LDL.
    You have to check the LDL Particle count for the Bad LDL, it has to be the PARTICLE COUNT. AND NOT THE VOLUME.

    Doctor’s like to show you the Volume and if it High, STATIN DRUGS.


    Ask for a detailed test

  • Tahini is for hummus, mash it up with some salt, garlic and lemon juice and as much tahini as you like. I also use tahini sometimes as a salad dressing wirh some lemon juice and olive oil. Its very nutty tasting, slightly smoked tast.

  • Doctor Oz, what has happened to you? Your show is so gimmicky and you have that audience performing like trained seals.
    The woman in yellow says she loves coconut butter so much that “she keeps it in every room in her house.” Really? That is just ridiculous. If you can’t walk the short distance to the kitchen when you want something to eat, you’re in trouble.

  • I guess Dr. Oz figures he can still make money if he’s promoting hidden sugars like bread, banana, yogurt etc. can’t make any money off of the keto lifestyle. Doesn’t matter to me if I add healthy fats to toast or any other carbs (it’s a deadly combination) and I will binge like crazy! it’s the carbs which is just sugar that i have to ditch in order to stop my food addiction! Only KETO for me!