1. Fats

2. “Eating a low-fat diet is the key to losing weight and preventing heart disease.” – Nutritionist and doctors have said for decades. It is a low-fat myth! It’s not the amount of fat you eat, it’s the types of fat you eat that really matter. Bad fats increase bad cholesterol and your risk of heart diseases, while good fats protect your heart and support overall health. Good fats such as omega-3 fats are essential to to physical and emotional health!

3. Making sense of dietary fat Fat isn’t always evil. Bad fats, such as saturated fats and trans fats are guilty of causing weight gain, clogged arteries, etc. But good fats such as monounsaturated fats, polyunsaturated fats, and omega-3s have the opposite effect. Good fats are good for your heart, your cholesterol, help manage your moods, sharpen your mind, fight fatigue, and even control your weight!

4. Good Fats Raises HDL & Lowers LDL Monounsaturated fat Olive oil Sunflower oil Sesame oil Canola oil Avocados Nuts (almonds, peanuts, macadamia nuts, pecans, cashews, hazelnuts) Polyunsaturated fat Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) Seeds (sunflower, sesame, pumpkin, flax) Walnuts Soy milk Tofu

5. Bad Fats Saturated fat – Raises LDL High-fat cuts of meat (beef, lamb, pork) Whole-fat dairy products (milk and cream) Butter Cheese Coconut oil (recent research shows amazing benefits) Lard Trans fat – Raises LDL & lowers HDL Packaged snack foods (chips, crackers, microwave popcorn) Stick margarine Fried foods (French fries, fried chicken, chicken nuggets) Basically all junk food! * Not all “bad fats’ are completely unhealthy. Some can have positive health benefits when consumed in moderation.

6. Cholesterol Cholesterol is a fatty, wax-like substance that your body needs to function properly. In and of itself, cholesterol isn’t bad. It helps make the outer coating of cells. It makes up the bile acids that work to digest food in the intestine. It allows the body to make Vitamin D and hormones, like estrogen in women and testosterone in men. Too much bad cholesterol = Heart disease

7. Good vs. Bad Cholesterol Good = HDL Protect against heart disease and stroke Bad = LDL Clog arteries What influence your HDL and LDL? Dietary cholesterol (eggs) has modest impact. Biggest influence is type of fats your eat. Monounsaturated fats (olive oil, avocado) raise HDL and lower LDL. Saturated fats (high-fat meats, cheese, lard) raise LDL. Trans fats (junk food) raise LDL and lower HDL.

8. Eggs: Good or Bad? http://www.youtube.com/watch?v=pZQF6EVYplo http://www.youtube.com/watch?v=SKLbUZKwrtQ http://www.youtube.com/watch?v=ooj21epmGH4

9. Omega-3 Fatty Acids Superfats for the brain and heart. Helpful in the treatment of depression, ADHD, and bipolar disorder. Protect against memory loss and dementia. Reduce risk of heart disease, stroke, and cancer. Ease arthritis, joint pain, and inflammatory skin conditions. Found in cold-water fatty fish such as salmon, sardines, tuna, trout, mackerel, anchovies, or herring. Also found in plant-based foods (less potent) such as flaxseed, walnuts, and canola oil.

10. Wild Caught vs. Farm-raised Salmon http://www.youtube.com/watch?v=U_xleu84BJU http://www.youtube.com/watch?v=4ZBbYzyuwF0