Anti-inflammatory fats
Healthy fats that combat inflammation and, therefore, many chronic diseases, are found in the plant and animal kingdoms. DHA and EPA from fish oil are well-known, but GLA from a handful of plants can also help. We've found the following healthy fats in the literature:
Omega 3
Of the omega-3 fats, DHA and EPA work best. These are mainly found in animal sources. The best sources are:
- Fish oil (animal, highly concentrated)
- Krill oil (animal and more effective in the brain than fish oil)
- Algal oil (vegetable source)
Another omega-3 fatty acid is ALA, and we get plenty of it. Just don't fall for omega-3 products that contain only ALA and little DHA and EPA.
A plant-based source of ALA is flaxseed oil. Flaxseed oil is a good addition to cold dishes.
Omega 6
We consume too much omega-6 fatty acids through grains and vegetable (cooking) oils. This actually increases the risk of inflammation. Reduce your omega-6 intake to omega-3 intake so that the ratio is approximately 1:1. This quickly means eating fewer fried foods and grains while consuming more omega-3, which can be obtained from a source like flaxseed oil.
Incidentally, there is a form of omega-6 that has anti-inflammatory properties, and this is GLA. GLA is mainly found in these plant products:
- Borago officinales (oil) – Borage or cucumber herb (borage oil)
- Oenothera biennis (oil) – Evening primrose oil
- Perilla frutecens (oil) – Black nettle oil
- Ribes nigrem (oil) – Blackcurrant oil
It is advisable to avoid the following oils or fats
Avoid the fats below because we consume too much of them or because they are unhealthy.
- Sunflower oil
- Soybean oil
- Peanut oil
- Trans fats
- Hydrogenated fat
- Hardened fats
- Fats heated above 180 degrees C
These oils are good
When we heat fats or oils, the reaction with oxygen occurs more quickly. Everything oxidizes faster, and oxidized fats are also bad for our bodies, especially the intestines, brain, heart, and blood vessels. Keep this in mind when preparing your products and try not to heat your own products above 180 degrees Celsius.
For cold dishes
- Linseed oil (from dark closed glass bottle)
- Hemp seed oil
- Olive oil (extra virgin)
For hot dishes
- Coconut oil (extra virgin)
- Olive oil (extra virgin)
- Grass-fed butter
- Ghee (clarified butter)
Add to diet
Adding the following foods to your diet will automatically reduce your risk of developing chronic diseases.
- Unroasted nuts (walnuts, pistachios, almonds, cashews, and pecans)
- Unroasted kernels and seeds
- Green leafy vegetables
- Wild fish
- Game meat
- Grass-fed chicken or beef
- Grass-fed chicken egg
- Avocado
