Eat Healthy Fats

Most Americans are deficient in fat.

Fat is needed in the body to provide a consistent, long burning source of fuel - so we aren't hungry all day. Fat is converted into phospholipids which make up cell membranes. Healthy cell membranes are necessary for every function in the body to operate successfully. Fats are necessary for healthy liver function and building healthy bile. Bile is vital in fat digestion and in elimination and detoxification.

Fats are also required for absorption of fat soluble vitamins: A, D, E, K. Vitamin A is critical for sexual reproduction, cell division, vision, immune system function, bone remodeling, tooth enamel formation, and skin health. Vitamin D is a vitamin and a hormone made in the skin from cholesterol. Vitamin E is required for reproduction, for cardiovascular health and as an antioxidant. Vitamin K is required for blood clotting and maintaining bone density.

Fats are required to metabolize proteins effectively. Fats serve as a protective lining for the organs of the body, protect joints, slow absorption of food for proper energy regulation and help us maintain stamina. Fats help with hydration and sugar balance. Fats are essential in protecting against metabolic syndrome, obesity and diabetes by reducing insulin surges and reducing cravings for sugar and carbs. Fats also help protect against cardiovascular disease.

Aside from all the health benefits, fats also make food taste great and they helps us stay full and satisfied for longer than any other food group.

Fats from animals should always be from healthy, humanely raised, or wild animals. Fats we should all enjoy abundantly for optimal health and wellness include:

  • ​Lard
  • Tallow
  • Smaltz
  • Egg yolks (if tolerated)
  • Raw dairy or fermented raw dairy, butter, Ghee (if tolerated)
  • Fatty fish
  • Olives and olive oil (raw or cooked on low heat)
  • Avocado and avocado oil
  • Coconut and coconut oil
  • Nuts and seeds and their oils (raw)

Olive Oil

I know lots of you are concerned about all of the olive oil controversies and want to make sure you buy and consume only real olive oil. Here is a reliable list of olive oil companies Certified by the California Olive Oil Council (COOC)

​Symptoms of Fatty Acid Deficiency

  • Sunburn easily / sun poisoning

  • Tension headaches at base of skull

  • Headaches when out in hot sun

  • Fibromyalgia symptoms

  • Hormone imbalances

  • Dry skin, dandruff

  • Cracking heals, finger tips, elbows

  • Muscle fatigue / lack of stamina

  • Poor brain development

  • Skin break outs

  • Persistent hunger

  • Blood Sugar imbalances / Hypoglycemia / hyperglycemia

  • Cardiovascular disease

  • Fat soluble vitamin deficiency - A, D, K, E

  • Stiff, Painful joints

  • Crave fats

  • Menstrual cramps

  • Dry eyes, mouth, throat, vagina

  • Lackluster skin

  • Small bumps on back of arms

  • History of low fat diet

  • Liver and Gallbladder insufficiency / inability to digest fat

​Further Research

Eat Fat Get Thin, by Dr. Mark Hyman

Healthy Fats: What you Need to Know by Chris Kresser

How Industrial Seed Oils are Making Us Sick by Chris Kresser