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Dr. Anthony Salzarulo Holistic Doctor in New York City Client Handout:
Healthy Fats and Oils

Much of the information regarding dietary fat intake is confusing and conflicting. Most people try to avoid all fats because they are misinformed.

Optimum health requires optimum fat intake. This is why low fat and fat free diets are dangerous to your health. In other words, you need fats in your diet – but it must be the right kind. Approximately 95% of the U.S. population does not get the right kinds of fats to stay healthy. They eat refined, processed, overheated, hydrogenated and solvent-ridden oils.

How And Why Are Trans Fats Produced?

Trans fats (or trans-fatty-acids) are produced when liquid vegetable oils undergo a food refining process called "hydrogenation". During this process, hydrogen is added to make the oils more solid. Food manufacturers produce these "hydrogenated vegetable fats" because they deteriorate at a slower speed thus permitting food products a longer shelf-life.

Avoid all hydrogenated and partially hydrogenated fats. These are the bad fats and they are poisons to your system. Never eat margarine again!

Why Are Trans Fats Unhealthy?

A growing body of medical evidence indicates that consumption of trans fat raises levels of LDL – the bad cholesterol- and reduces levels of HDL – the good cholesterol. This double whammy increases the risk of atherosclerosis (hardening of the arteries), which itself is an independent risk factor for heart attacks and strokes. Trans-fatty-acids are also suspected of causing certain cancers, including breast cancer.

What Foods Contain Trans Fats?

Trans fats are commonly found in foods like: shortenings, margarine, cakes, cookies, crackers, pretzels, snack foods, fried foods, donuts, pastries, fatty cheeses, baked goods, and other processed foods made with "partially hydrogenated oils". In addition, small amounts of trans fatty acids occur naturally in various meat and dairy products.

Essential Fatty Acids are the good fats. They are called essential because it is essential that you eat them. Your body does not manufacture them.

The two basic categories of essential fatty acids are: Omega 3?s and Omega 6?s.

Omega 6 and Omega 3 essential fatty acids are best consumed in a ratio of about 3:1 - three omega 6 for one omega 3.

Most Western diets range between 20 and 30 to 1 in favor of omega 6, which is not good for health. We eat too much omega 6 fat and not enough omega 3 fat.

The primary sources of omega-6 are corn, soy, canola, safflower and sunflower oils, and in raw nuts and seeds.? These oils are overabundant in the typical diet, which explains our excess omega-6 levels. (Primrose, grape seed, black currant and borage oils are also high in omega 6?s). Omega 6 essential fatty acids are also found in olive oil, raw nuts and seeds.

Omega 3?s are typically ?found in Alaskan salmon, sardines, mackerel, lake trout as well as in flax and cod liver oils.

Increase your intake of Omega 3?s and decrease your intake of Omega 6?s.

One delicious way to add Omega-3?s to your diet is by adding the Flax/Olive oil dressing to your salads.

1 cup olive oil
1 cup flaxseed oil
3 cloves garlic (finely chopped)
? teaspoon Celtic sea salt
**4 finely chopped sun dried tomatoes
**4 finely chopped kalamata or green olives
Black pepper to taste

This dressing must be refrigerated and never heated or used for cooking. It's best to use no more than one tablespoon per serving.

It is very possible to stay overweight even though you avoid fats because improper fat consumption leads to sugar cravings. (Cakes, cookies, bagels muffins, etc)

Actually essential fatty acids help with excess fat reduction. Why?

Because these fats:

  • Increase calorie burning
  • Reduce food cravings
  • Increase energy
  • Reduce appetite
  • Improve digestion

Other benefits of Essential fatty acids are: increased stamina, improved brain function, (brain is approximately 60% fat), improved digestion, stronger bones, lower glycemic index, lower triglycerides and cholesterol, and healthy hair, nails and skin.

Essential fatty acids can turn rancid very quickly. They should be kept away from light, heat and air - they should be refrigerated once opened. Also, they are destroyed by commercial processing, so always buy UNREFINED, FRESH COLD PRESSED. Finally, pesticides often gather in fats and oils, so buy ORGANIC whenever possible.

It is best not to cook with oils. When oils are used for cooking, use coconut oil, butter, or ghee (clarified butter). These oils are more heat tolerant than others. Always cook with a low flame.? Grapeseed oil can also be used with a very low flame.

Never cook oils with a high heat! High heat increases dangerous free radial production.

Best for cooking

  • Coconut oil
  • Ghee (clarified butter)
  • Butter
  • Grapeseed oil

Best for dressings, dips, unheated uses

  • Olive oil
  • Flaxseed oil (never heat, keep refrigerated)
  • Sesame oil
  • Avocado oil

Oils to avoid

  • Processed and unnatural fats – linked to heart disease and cancer
  • Margarines and spreads – toxic
  • Partially hydrogenated oils (including hydrogenated palm oil) ? toxic
  • Trans-fats ? toxic
  • Vegetable shortening – toxic
  • Vegetable oils:

      Canola oil – heavily refined, probable GMO
      Cottonseed Oil – heavily processed, probable GMO
      Corn oil ? heavily refined and processed, high in Omega 6, probable GMO

Dr. Salzarulo offers detoxification, clinical nutrition, and holistic health programs in Manhattan. His office is located at 304 Park Ave South, New York City. Please call (212) 475-2222 for an appointment.