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Fats are important nutrients. They provide our most concentrated sources of energy, andthey’re essential for all bodily functions. Fats are especially important for the health of the
circulatory and nervous systems. Fats rich in essential fatty acids improve healthy cholesterol levels and improve the HDL: LDL ratio. They also reduce inflammation, which reduces the likelihood of stroke and heart attacks. Unfortunately, consumption of the wrong kind of fats or too many fats leads to serious health issues. Heart disease, several cancers, obesity, high blood pressure, and multiple other threats to health may result from high fat intake.
Saturated Fats: Not As Bad as We Thought
There are three types of fats. Saturated fats are stable and hard at room temperature. These fats
are found in things like butter, lard, and vegetable shortening. Naturally saturated fats are
stable in their natural forms, such as in butter and lard. Coconut oil is a healthy saturated fat,
and butter contains some components that are chemo-protective. However, vegetable shortening, a manmade fat, is very unhealthy. Similarly, foods with transfats and margarines are also very unhealthy. These foods block the absorption of essential fats in the body.
Unsaturated Fats: Linked to High LDL Levels
Polyunsaturated fats include some brands of margarine and the vegetable and seed/grain oils
such as corn oil, soy oil, sesame seed oil, walnut oil, almond oil, cottonseed oil, and vegetable
oil. These are the types of fats that aren’t stable, and they’ve been linked to the production of
free radicals, also known as oxidants. They are harmful toxic molecules that our bodies
produce when they break down food. However, on the other hand, some polyunsaturated fats,
such as the omega-3 fats DHA and EPA, are heart-healthy. Monosaturated fats are plant-based fats that are liquid at room temperature. Olive oil is a monounsaturated type of fat, as is peanut oil.
Selecting Fats to Consume
Fortunately, we have many options to consider when selecting fats to include in our diets.
Purchase the best quality, minimally processed, cold-pressed oils that you can afford.
Some oil manufacturers put recommendations on their labels for cooking temperatures, as any
fat that is overheated may become rancid. Do not reuse fats that have been used for cooking.
Avocadoes are a food source of heart healthy fats but they are unsaturated fats so never cook
them in any dish you make. Our bodies need essential fatty acids, so going on a low-fat diet is not heart-healthy. Your hormones are created from fats and you can end up with hormone disorders if you’re on a lowfat diet for long periods of time.
What Are Essential Fats?
Essential fatty acids (EFA) are not manufactured by our bodies and must be ingested. EFAs are
important for many body processes, and they protect the body from cancer and reduce
inflammation. Inflammation is considered the root of multiple illnesses, including heart attacks
and other circulatory diseases. Excellent sources of essential fats include coldwater fatty fish, dark green leafy vegetables, nuts, and flax seed. However, don’t expect to get your omega-3 fats solely from flax seeds or nuts. These foods contain much higher levels of omega-6 fats than omega-3s, and the omega-6s contribute to inflammation in the body. Also, your body only can use up to a maximum of 15% of the plant sources of omega-3 essential fats. This means that your best sources are coldwater fish or supplements from those fish. Most people consume an excess of omega-6 and omega-9 fats. The omega fats are all polyunsaturated and unstable fats. Omega-3s are often lacking in the diet. Flax seeds and flax oils are fine suppliers of omega-3 fatty acids, but remember that only 15% of them will be absorbed in the body and that they come with omega-6 fats, too.
Fish oil or krill oil supplements are healthy options.
Ever Heard of Omega-7 Fats?
Macadamia nuts are delicious and contain the hard-to-find omega-7 fatty acids. Sea buckthorn,
an herb, has the highest concentration of omega-7.
Heart-Healthy Means Variety
Including a variety of foods in your diet is the secret to a heart-healthy diet. Avoid processed
foods, as they contain less healthy fats and can increase inflammation. Consider supplementation if you don’t consistently eat a healthy diet or are having health concerns. And really, that includes every one of us! Who can possibly eat a healthy diet every day of their life? Let’s take a look at some simple but highly effective herbal interventions that you can incorporate at home to ensure a healthy heart and circulatory system.
Heart-Healthy Herbs
There are many herbs that benefit the heart and circulatory system, including many of the herbs
listed in other chapters. For now, we’ll focus on three herbs. All are right in your own kitchen.
Garlic, cayenne, and ginger are inexpensive and easily obtained seasonings packed with hearthealthy
nutrients.
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