Anti-inflammatory fats
Healthy fats against inflammation and therefore also against many chronic diseases can be found in the plant and animal kingdom. For example, DHA and EPA from fish oil are well-known, but GLA from a handful of plants can also help. We have found the following healthy fats in the literature:
Omega-3
Of the Omega 3 fats, DHA and EPA work best. These mainly occur only in animal sources. The best sources are:
- Fish oil (animal, highly concentrated)
- Krill oil (animal-based and more effective in the brain than fish oil)
- Algae 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 only contain ALA and little DHA and EPA.
Plant sources high in ALA is linseed oil. Linseed oil is a good addition to cold dishes.
Omega 6
We get too much of omega 6 fatty acids through grains and vegetable (cooking) oils. This actually increases the risk of inflammation. Reduce the omega 6 intake compared to the omega 3 intake so that the ratio is approximately 1 to 1. This quickly means eating less fried products and grains while consuming more omega 3, where a source such as linseed oil can be used.
There is a form of omega 6 that has an anti-inflammatory effect and this is GLA. GLA can mainly be found in these herbal products:
- Borago officinales (oil) – Borage or cucumber herb (borage oil)
- Oenothera biennis (oil) – Middle evening primrose oil
- Perilla frutecens (oil) – Black nettle oil
- Ribes nigrem (oil) – Black currant oil
Avoiding the following oils or fats is advisable
Avoid the fats below because we consume too much of them or because they are unhealthy.
- sunflower oil
- Soya oil
- Peanut oil
- Trans fats
- Hydrogenated fat
- Hardened fats
- Fats heated above 180 degrees C
These oils are good
If we heat fats or oil, the reaction with oxygen will proceed faster. Everything then oxidizes faster and oxidized fats are also bad for our body, especially for the intestines, brain, heart and blood vessels. Take this into account when preparing the products and do not try to heat your 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
If you add the following products to your diet you will automatically have a lower risk of chronic diseases.
- Unroasted nuts (walnuts, pistachio, almond, cashew and pecan)
- Unroasted kernels and seeds
- Green leafy vegetables
- Wild fish
- Wild meat
- Grass-fed chicken or beef
- Grass-fed chicken egg
- Avocado
