#Healthy Fats

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[eatclean-bewhole]

These are the top 3 nutrients I prioritize when building my plate:

1. Protein

2. Fiber (vegetables & fruit)

3. Heathy fats

Anything after that is simply out of pleasure or if I have room, but those are the top three nutrients that always get priority.

By prioritizing your plate with the right nutrients you will feel full and nutritionally satisfied, reducing the likelihood of overindulging in nutrient-deficient foods that will harm your health and cause cravings for more of the same. Over time, you will also gradually shift your palate to crave healthier foods.

[colourfulfoodnutrition]

Salmon & Vegetables

Includes: broccoli, beetroot, potatoes, lemon

over 20g of protein

lots of fibre and micronutrients

source of healthy carbs and fats

if you struggle with veggies, try sprinkling some cheese on them

plant-based option🌱: replace the salmon for some tempeh/tofu pieces

Follow for more inspiration 🫶

[suzieb-fit]

Ooh, one of my favourite dinners.

Salmon, avocado (not had any in quite a while!), cabbage, cauliflower and broccoli with sea salt and black pepper.

Juice squeezed from my half orange earlier with apple cider vinegar and soda water.

I've thoroughly enjoyed my food today.

Sure, I'm missing my porridge but it will return 😋.

[ketolivityblog]

Learn how the ketogenic (keto) diet can help manage anxiety by stabilising blood sugar, improving gut health, reducing inflammation, and promoting neurotransmitter balance. This guide provides practical steps to adopting the diet and lifestyle tips for better mental health.  

[weightlossregime]

Healthy Fats: The Indian Way to Fuel Your Body अच्छी वसा बनाम बुरी वसा: भारतीय भोजन स्रोत

Discover the power of healthy fats in your diet! In this informative video, we'll explore the difference between good fats and bad fats, and how to incorporate healthy fats into your Indian meals for optimal nutrition and weight management.

Key points covered in this video:

Good Fats vs. Bad Fats: Understand the importance of healthy fats and how they differ from unhealthy fats.

The Benefits of Healthy Fats: Learn how healthy fats can support heart health, brain function, and weight management.

Healthy Fats in Indian Cuisine: Discover a variety of delicious Indian foods that are rich in healthy fats.

How to Incorporate Healthy Fats into Your Diet: Learn how to balance healthy fats with other macronutrients for a well-rounded diet.

Whether you're a seasoned foodie or just starting your journey to a healthier lifestyle, this video will provide you with valuable insights into the role of healthy fats in your diet.

#Indianfood, #healthyfats, #goodfats, #badfats, #nutrition, #weightloss, #hearthealth, #brainhealth, #healthyeating, #Indiandiet, #healthyIndianrecipes, #omega-3fattyacids, #unsaturatedfats, #saturatedfats, #transfats

[thehealthofficers]

Lemons are an especially valuable citrus fruit with regards to bringing down cholesterol levels. This is because of their high satisfaction with vitamin C, a strong antioxidant that has been displayed to diminish the risk of heart disease.

[openintegrative]

Cholesterol Misconceptions: Separating Fact from Fiction

High inflammation and blood pressure are major risk factors for heart disease.

Cholesterol is vital for hormone production, cell membrane structure, and digestion, making it essential for overall health.

Cholesterol is not harmful; HDL cholesterol helps reduce heart disease risk.

Dietary cholesterol has a tiny impact on blood cholesterol levels; saturated and trans fats have a greater effect.

Lifestyle changes, including diet, exercise, and stress management, are effective in managing cholesterol levels for many individuals.

What is Cholesterol?

Definition and Function

Cholesterol is a waxy substance that your body needs for various functions. It plays a key role in building cell membranes, producing hormones, and aiding in digestion.

Types of Cholesterol

Cholesterol is transported through the bloodstream by lipoproteins. The two main types are LDL (low-density lipoprotein) and HDL (high-density lipoprotein).

LDL is often incorrectly labeled as “bad” cholesterol, while HDL is considered “good” cholesterol due to their differing roles in the body.

Common Misconceptions About Cholesterol

Misconception 1: All Cholesterol is Bad

Not all cholesterol is harmful. HDL cholesterol helps remove excess cholesterol from the bloodstream, reducing the risk of heart disease.

Oxidized LDL, on the other hand, can build up in inflamed arteries, forming part of potential blockages. Both types are necessary, but balance is key.

Misconception 2: Dietary Cholesterol Directly Increases Blood Cholesterol

Contrary to popular belief, the cholesterol you eat does not have a significant impact on the cholesterol levels in your blood for most people.

The body regulates its cholesterol production based on dietary intake. Recent research shows that saturated and trans fats have a greater effect on raising blood cholesterol levels than dietary cholesterol itself.

Misconception 3: High Cholesterol Always Leads to Heart Disease

High cholesterol is labelled a risk factor for heart disease, but it does not guarantee that someone will develop cardiovascular issues.

Factors like inflammation, high blood pressure, and lifestyle choices also play important roles. It’s important to consider the full picture rather than focusing solely on cholesterol levels.

The Role of Cholesterol in the Body

Hormone Production

Cholesterol is a building block for hormones like estrogen, testosterone, and cortisol.

These hormones regulate various bodily functions, including metabolism, stress response, and reproductive health.

Cell Membrane Structure

Cholesterol is essential for maintaining the structure and fluidity of cell membranes. It helps cells maintain their integrity and function properly.

Bile Production and Digestion

Cholesterol is also used to produce bile acids, which are necessary for digesting fats. Without adequate cholesterol, your body would struggle to process dietary fats efficiently.

Understanding Cholesterol Levels

How Cholesterol is Measured

Cholesterol levels are typically measured through a blood test that reports total cholesterol, LDL, HDL, and triglycerides. These measurements help assess cardiovascular risk.

Interpreting Cholesterol Numbers

Total cholesterol levels need to be considered alongside LDL, HDL, and triglycerides.

A higher HDL level can offset the risks associated with higher LDL, while high triglycerides combined with low HDL may indicate increased risk.

Managing Cholesterol: Diet and Lifestyle

Diet: What to Eat and What to Avoid

Animal-based foods like eggs, meat, and full-fat dairy can be part of a healthy diet, providing high-quality protein and essential fats.

Limiting ultra-processed foods and trans fats is more critical than avoiding dietary cholesterol.

Regular physical activity can raise HDL cholesterol and lower LDL cholesterol, improving overall cardiovascular health.

Exercise also helps manage weight, another important factor in heart health.

The Role of Stress and Sleep

Chronic stress and poor sleep can negatively affect cholesterol levels. Managing stress through relaxation techniques and ensuring adequate sleep can contribute to maintaining healthy cholesterol levels.

Supplements and Medications

In some cases, supplements like cod liver oil may be recommended to manage cholesterol levels.

These should be considered alongside lifestyle changes for the best results.

Re-Evaluating Cholesterol Guidelines

Historical Perspective on Cholesterol Guidelines

Past guidelines emphasized lowering dietary cholesterol, but recent research has led to shifts in recommendations.

It’s now understood that the type of fat consumed is more important than cholesterol intake alone.

Current Recommendations

Modern guidelines suggest focusing on overall dietary patterns, including reducing processed foods and emphasizing nutrient-dense, whole foods, particularly those rich in healthy fats from animal sources.

Conclusion

Cholesterol plays an essential role in the body, and its impact on health is often misunderstood. By separating fact from fiction, you can make informed decisions about your diet and lifestyle to support long-term health.

FAQs

Is all high cholesterol dangerous?

Not necessarily. High HDL cholesterol is protective, while high LDL cholesterol should be managed in the context of other risk factors.

How does cholesterol impact brain health?

Cholesterol is crucial for brain function, supporting cell membrane structure and hormone production.

Can lifestyle changes alone manage high cholesterol?

For many, lifestyle changes like diet and exercise can effectively manage cholesterol levels.

Are there natural ways to lower LDL cholesterol?

Foods rich in omega-3s, fiber, and plant sterols can help lower LDL cholesterol.

What role do genetics play in cholesterol levels?

Genetics can influence how your body processes and produces cholesterol, affecting your overall levels.

Research

Albrink, M.J., Lavietes, P.H., & Man, E.B. (1963). Vascular disease and serum lipids in diabetes mellitus: Observations over thirty years (1931-1961). Ann Intern Med, 58, 305-323. https://pubmed.ncbi.nlm.nih.gov/14011776/

Allen, F.M., Stillman, E., & Fitz, R. (1919). Total dietary regulation in the treatment of diabetes. Monograph 11. Rockefeller Institute for Medical Research.

Banting, F.G., & Best, C.H. (1922). The internal secretion of the pancreas. J Lab Clin Med, 7, 465–480.

Baker, S., 2019. The carnivore diet. Victory Belt Publishing.

Broom GM, Shaw IC, Rucklidge JJ. The ketogenic diet as a potential treatment and prevention strategy for Alzheimer's disease. Nutrition. 2019 Apr;60:118-121. https://pubmed.ncbi.nlm.nih.gov/30554068/

Brinkworth GD, Buckley JD, Noakes M, Clifton PM, Wilson CJ. Long-term effects of a very low-carbohydrate diet and a low-fat diet on mood and cognitive function. Arch Intern Med. 2009 Nov 09;169(20):1873-80. https://pubmed.ncbi.nlm.nih.gov/19901139/

Byrne P, Demasi M, Jones M, Smith SM, O’Brien KK, DuBroff R. Evaluating the Association Between Low-Density Lipoprotein Cholesterol Reduction and Relative and Absolute Effects of Statin Treatment: A Systematic Review and Meta-analysis. JAMA Intern Med. 2022;182(5):474–481. doi:10.1001/jamainternmed.2022.0134

Choi YJ, Jeon SM, Shin S. Impact of a Ketogenic Diet on Metabolic Parameters in Patients with Obesity or Overweight and with or without Type 2 Diabetes: A Meta-Analysis of Randomized Controlled Trials. Nutrients. 2020 Jul 06;12(7). https://pubmed.ncbi.nlm.nih.gov/32640608/

Dhillon KK, Gupta S. StatPearls [Internet]. StatPearls Publishing; Treasure Island (FL): Feb 6, 2023. Biochemistry, Ketogenesis. https://www.ncbi.nlm.nih.gov/books/NBK493179/

Gardner CD, Landry MJ, Perelman D, Petlura C, Durand LR, Aronica L, Crimarco A, Cunanan KM, Chang A, Dant CC, Robinson JL, Kim SH. Effect of a ketogenic diet versus Mediterranean diet on glycated hemoglobin in individuals with prediabetes and type 2 diabetes mellitus: The interventional Keto-Med randomized crossover trial. Am J Clin Nutr. 2022 Sep 02;116(3):640-652. https://pubmed.ncbi.nlm.nih.gov/35641199/

Grotto D, Zied E. The Standard American Diet and its relationship to the health status of Americans. Nutr Clin Pract. 2010 Dec;25(6):603-12. https://pubmed.ncbi.nlm.nih.gov/21139124/

Guzel O, Uysal U, Arslan N. Efficacy and tolerability of olive oil-based ketogenic diet in children with drug-resistant epilepsy: A single center experience from Turkey. Eur J Paediatr Neurol. 2019 Jan;23(1):143-151. https://pubmed.ncbi.nlm.nih.gov/30497921/

Hernández F. Glycolysis and gluconeogenesis: A teaching view. J Biol Chem. 2021 Jan-Jun;296:100016. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8289105/

Krebs HA. Gluconeogenesis. Expos Annu Biochim Med. 1965;26:13-30.

Micha R, Peñalvo JL, Cudhea F, Imamura F, Rehm CD, Mozaffarian D. Association Between Dietary Factors and Mortality From Heart Disease, Stroke, and Type 2 Diabetes in the United States. JAMA. 2017 Mar 07;317(9):912-924.

O'Neill B, Raggi P. The ketogenic diet: Pros and cons. Atherosclerosis. 2020 Jan;292:119-126.

Oh R, Gilani B, Uppaluri KR. StatPearls [Internet]. StatPearls Publishing; Treasure Island (FL): Aug 17, 2023. Low-Carbohydrate Diet

Phillips MCL, Murtagh DKJ, Gilbertson LJ, Asztely FJS, Lynch CDP. Low-fat versus ketogenic diet in Parkinson's disease: A pilot randomized controlled trial. Mov Disord. 2018 Aug;33(8):1306-1314.

Ramsden, C.E., Zamora, D., Majchrzak-Hong, S., Faurot, K.R., Broste, S.K., Frantz, R.P., Davis, J.M., Ringel, A., Suchindran, C.M. and Hibbeln, J.R., 2016. Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73). BMJ, [online] p.i1246. https://doi.org/10.1136/bmj.i1246.

Roehl K, Falco-Walter J, Ouyang B, Balabanov A. Modified ketogenic diets in adults with refractory epilepsy: Efficacious improvements in seizure frequency, seizure severity, and quality of life. Epilepsy Behav. 2019 Apr;93:113-118.

Rodell A, Rasmussen LJ, Bergersen LH, Singh KK, Gjedde A. Natural selection of mitochondria during somatic lifetime promotes healthy aging. Front Neuroenergetics. 2013;5:7.

Tobias DK, Chen M, Manson JE, Ludwig DS, Willett W, Hu FB. Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis. Lancet Diabetes Endocrinol. 2015 Dec;3(12):968-79.

Włodarek D. Role of Ketogenic Diets in Neurodegenerative Diseases (Alzheimer's Disease and Parkinson's Disease). Nutrients. 2019 Jan 15;11(1).

Zhu H, Bi D, Zhang Y, Kong C, Du J, Wu X, Wei Q, Qin H. Ketogenic diet for human diseases: the underlying mechanisms and potential for clinical implementations. Signal Transduct Target Ther. 2022 Jan 17;7(1):11. https://pubmed.ncbi.nlm.nih.gov/35034957/

[2-love-tale]

Burn Fat or Build Muscle: Essential Nutrients for a Fitness-Focused Diet

Burn Fat or Build Muscle: Essential Nutrients for a Fitness-Focused Diet

Outline Introduction The impact of nutrition on fitness goals How diet aligns with fat-burning and muscle-building efforts Why Nutrition Matters in Fitness The role of macronutrients and micronutrients The science of how nutrition affects metabolism and muscle growth Key Nutrients for Fat Loss Proteins: Why high-protein diets aid in fat loss Fats: Good vs. bad fats and their role in fat…

[lifechangingtips]

How to Curb Sugar Cravings on a Low-Carb Diet

Effective Strategies to Curb Sugar Cravings on a Low-Carb Diet How to Curb Sugar Cravings on a Low-Carb Diet Introduction Starting a low-carb diet often means cutting back on sugars and processed foods. However, for many, the cravings for sweets can be the biggest obstacle to staying on track. Sugar cravings can arise due to blood sugar fluctuations, stress, and even habits developed over time.…

[eatclean-bewhole]

Saturated fats are primarily animal-based fats (with the exception of some plants). Unlike healthy unsaturated fats that are liquid at room temperature, saturated fats are solid at room temperature. Saturated fats are the inflammatory fats, while unsaturated fats are anti-inflammatory. Regularly consuming saturated fats may raise cholesterol and increase risk of heart disease. It can also contribute to high blood sugar and fatty liver disease. If you consume it, it is recommended you do not exceed 13 grams/day. Lean towards your anti-inflammatory and brain health fats, the unsaturated fats.

#highbloodsugar #diabetes #bloodsugar #insulin #cells #cellhealth #saturatedfats #animalfats #glucose #muscle #hearthealth #unsaturatedfats #healthyfats #brainhealth #antiinflammatory #healthtips #nutrition #omega #fattyliver #fats #cholesterol #weightloss #meat #foodisinformation #healthyeating #disease #health #healthy #healthyliving #healthylifestyle

[colourfulfoodnutrition]

[suzieb-fit]

[naturalfactorsb]

Top Tips for Choosing High-Quality Omega-3 Oil

When it comes to health tips, Omega-3 oil stands out as a powerhouse nutrient essential for overall wellness. These healthy fats are crucial for heart health, brain function, and even joint support. With so many options available, how do you choose a high-quality Omega-3 oil? At Natural Factors, we believe in empowering you to make informed decisions about your supplements. Here are some key tips to help you select the best Omega-3 oil for your needs.

1. Check the Source

The source of Omega-3 oil is critical in determining its quality. Look for oils derived from cold-water fish like salmon, mackerel, or sardines. These fish are rich in EPA and DHA, the two most beneficial forms of Omega-3s. Plant-based sources like flaxseed or algae are excellent options for vegetarians and vegans. However, ensure that the oil is extracted properly to maintain its potency. At Natural Factors, we prioritize sustainable sourcing to provide you with the best options for quality nutrition.

2. Look for Third-Party Testing

A reputable Omega-3 oil should be rigorously tested for purity and potency. Third-party testing ensures that the product is free from harmful contaminants like heavy metals, PCBs, and other toxins. When shopping, look for certifications from organizations like the International Fish Oil Standards (IFOS) or the Council for Responsible Nutrition (CRN). These certifications indicate that the product meets high standards for safety and efficacy. Natural Factors is committed to transparency, so you can trust that our Omega-3 oils undergo thorough testing for quality and safety.

3. Consider the Form

Omega-3 oils come in various forms, including liquid, softgels, and emulsions. Each form has its pros and cons. Liquid oils are easy to digest and can be added to smoothies or salad dressings, while softgels are convenient for on-the-go consumption. Emulsified Omega-3s may be easier for some individuals to absorb. Choose the form that best suits your lifestyle and preferences. Whichever you choose, ensure that it provides a sufficient dose of Omega-3s to support your health goals.

4. Pay Attention to Freshness

Omega-3 oil can become rancid over time, especially if not stored correctly. Look for oils that are packaged in dark bottles to protect them from light, and check the expiration date to ensure freshness. Oils that are stored in the refrigerator typically have a longer shelf life. Additionally, consider purchasing oils in smaller quantities to ensure that you consume them before they go bad. At Natural Factors, we prioritize freshness and quality in all our products, ensuring you receive the best possible Omega-3 oil.

5. Evaluate the EPA and DHA Content

When choosing an Omega-3 oil, pay attention to the amounts of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) per serving. These two types of Omega-3 fatty acids offer numerous health benefits, including reducing inflammation and supporting heart health. Aim for a product that contains at least 500 mg of combined EPA and DHA per serving for optimal benefits. Natural Factors Omega-3 oils are formulated to provide effective doses, helping you meet your health needs.

6. Consider Additional Ingredients

Some Omega-3 oils may contain additional ingredients, such as antioxidants like vitamin E, which can help preserve freshness. Others may be blended with other beneficial oils to enhance their effects. Be sure to read the ingredient list to ensure that the product aligns with your dietary preferences and needs. Natural Factors focuses on creating pure, effective supplements, ensuring that our Omega-3 oils deliver the health benefits you seek without unnecessary additives.

Conclusion: Elevate Your Wellness with Omega-3 Oil

Choosing the right Omega-3 oil is essential for reaping the maximum health benefits these healthy fats have to offer. By considering the source, checking for third-party testing, evaluating freshness, and paying attention to EPA and DHA content, you can make informed choices for your health. With Natural Factors, you can trust that you’re getting a high-quality product that supports your wellness journey. Elevate your health with our premium Omega-3 oil and embrace the numerous benefits of quality nutrition today!

[mehmetyildizmelbourne-blog]

Nuances of Healthy and Unhealthy Fats with Practical Tips

Eating fat is essential to lowering body visceral fat and staying healthy, but not all fats are healthy. Over the years, I have written extensively about ketogenic diets and the critical role of fat in our health. Recently, I shared an article on the benefits of being fat-adapted, outlining compelling reasons and practical tips for readers.  One of the most common questions I received from new…