home-pressed olive oil!

A lovely GGB reader asked me to talk about fats. Ask and ye shall receive.

When I think of healthy fats, I immediately think of olive oil. Then, I envision the two bottles of home-pressed olive oil sitting on my kitchen counter (showcased on your left). YES, that’s right…homemade…hmmm, hmmm…delicious! Just close your eyes and imagine this on warm, toasty, garlic bread with just a hint of sea salt and real garlic chunks…mmm, mmm!

Notice–one bottle is empty, but its design is just so pretty I can’t bear to throw it away. Hence, my makeshift flower vase. My darling cousin gave these bottles—filled with healthifying scrumptiousness–as gifts at her wedding. And, after delving into this true foodie delight, I have decided that it should be mandatory for all to give away homemade olive oil at their wedding:)

Now, on to the information YOU requested on healthy fats along with some other lipidicous tidbits.

First–let’s start off with the GOOD fats. Please, give a warm welcome to the monounsaturated and polyunsaturated fats!

Hello monos–avocado, peanuts, almonds, pistachios! And…Canola, peanut, sunflower, and olive oil!

Hello polys–fatty fish–mackerel, salmon, herring, trout–walnuts, sunflower seeds, and flaxseeds!

In short, both the monos and the polys keep your blood easily flowing throughout your body.  They help keep your cholesterol level in-check as well as that nasty LDL cholesterol. This may not sound like such a big deal, BUT…IT. IS. If you eat mostly these fats, your body will thank you later.

Why, you ask??? Well, if you stick to your guns and eat mostly these fats, then you’ll help prevent plaque buildup in your blood vessels. When you have high cholesterol and/or a high LDL, ooey-gooey, sticky plaque can develop in your vessels—just like plaque can build up on your teeth when you continually skip that dentist check-up that is just oh so NOT a pleasant experience. But, instead of getting a cavity…heart disease, heart attacks, and/or stroke may occur. No thank you!

Monos and polys protect against this wacky-plaquey development, keeping your vessels in-check. Plus, foods high in monos are typically high in Vitamin E, which is good news, as most of us aren’t getting enough of this healthifying antioxidant. And, foods high in polys may be wheeling and dealing your daily Omega-3 dose!

Omega-3s are essential fatty acids, since the only way you can get them is through food or supplements. Your body can’t make them, but needs them so you can use your noggin to full capacity, clot your blood if you cut yourself (say while chopping broccoli!?!), and pump your blood effortlessly.

Omega-3s are always “all- up” in nutrition news because of their awesome anti-inflammatory properties. The latest research shows that Omega-3s are not only beneficial in heart disease, but may help those with dementia, cystic fibrosis, rheumatoid arthritis, depression, and inflammatory bowel disease. Woo-hoo!  Also, for those with a “bun in the oven”– taking Omega-3 supplements during pregnancy and while lactating may benefit your infant’s cognitive development.  NOTE–the word is not out on directly providing your baby with these supplements, so just make sure YOU are getting enough.

Where to get your daily dose?

Use these throughout your day:

• Soybean oil
• Canola oil
• Flaxseeds
• Walnuts
• Green leafy veggies
• Tofu

AND

Enjoy one of these fish twice a week:

• Mackerel
• Lake trout
• Herring
• Salmon
• Sardines
• Albacore tuna

Hate Fish? Or, pregnant, limiting fish, and watching your mercury intake? Take a 500 mg Omega-3 supplement with DHA and EPA per day. Want more info? Visit one of my favorite sites.

Now, the bad fats– saturated and trans. Saturated fats raise your cholesterol and LDL. These lurk in full-fat dairy products, meat, and processed items. Trans fats, found in packaged foods and at fast food joints, raise your bad cholesterol (LDL) and decrease your good cholesterol (HDL)! People this is BAD! Since, HDL prevents plaque build-up in your arteries. Basically, HDL is the toothbrush that scrubs away plaque. But, it can only scrub away so much if it is surrounded by junk. When you eat fast food listen carefully and you may hear your arteries crying.

What does this mean? Watch the processed and packaged foods! The foods you know you shouldn’t be eating. This is where the trans and saturated fats lurk. Nix foods with “hydrogenated” or “partially hydrogenated” in the label and make sure the nutrition label (not the front of the package) reads “0” Trans fats. Also, up your fiber, exercise, and omega-3 ante to help decrease cholesterol and increase healthy HDL cholesterol…yea! NOTE–having a glass of wine or 1 drink per day may increase your HDL, but 2 or more will NOT do a body good.

Bottom line:

• Eat the monos and the polys
• Get in your Omega-3s
• Watch the processed, packaged garbage
• Limit saturated fats–buy lean cuts of meat, cut off extra fat, remove skin, and broil, bake or grill! And, choose low-fat dairy!
• Fat is still fat–just because it’s a healthy fat doesn’t mean you should go tripling serving sizes

Off to go buy some sunflowers for my “vase.”

Happy Healthifying!

Keep the comments/questions coming!

Corinne