A recently published meta-analysis backs up what many nutritionists (including myself) have been saying about the real heart-healthy fats and oils for years. Replacing saturated fats (such as grass-fed organic butter, extra virgin coconut oil or raw macadamia nuts) with polyunsaturated fats high in omega 6 (found in foods such as vegetable oil, sunflower oil, safflower oil, soy oil, corn oil, cottonseed oil, canola oil, non-hydrogenated margarine spreads etc) increases the risk of cardiovascular disease and death from all causes. It is extremely inflammatory- especially in the highly processed and damaged forms commonly found in the North American diet. Of course, as always trans fats (shortening, margarine, hydrogenated oils and partially hydrogenated oils) should be strictly avoided.
In general, to reduce systemic inflammation we need to increase our omega 3 heart-healthy fats (wild cold water fish, sea vegetables, free range naturally fed eggs, raw chia, hemp, flax or sacha inchi seeds) and decrease our omega 6 intake. Monounsaturated fats like cold pressed extra virgin olive oil or avocado while not essential are also healthy choices. It doesn’t mean that one should have all the saturated fat they can eat, but you can have some along with monounsaturated fats and polyunsaturated fats high in omega 3.
So what can you eat instead? Try using a little organic grass-fed butter/ghee or extra virgin coconut oil when cooking medium heat or above, cold pressed extra virgin olive oil if your cooking heat is low, or cold pressed extra virgin olive, flax, hemp or chia oil in cold dishes such as salad dressings, dips and in smoothies.
Instead of non-hydrogenated margarine try mixing 50/50 room temperature grass-fed organic butter with extra virgin olive, avocado or flax oil and mix well. Store in a small opaque covered ceramic container in the fridge for up to a week. Better still use sliced or mashed avocado or hummus instead of other spreads on sandwiches. If you do eat meat, choose meats from animals that are certified organic, free range and naturally fed (ie grass fed, not grain/corn fed or “animal feed” fed) as they will have a lower level of omega 6 and surprisingly even a little omega 3.
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© 2013 Nutritionista. Erin Luyendyk, RHN. All rights reserved.
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