People often ask me which fats are ok for their diet. I like to keep it simple and I have 3 fats that I really like and my body responds well to and they are easy to remember. A-OK, avocados, olive oil, and nuts. I know the “k” in nuts is silent. My 3 favorite nuts are almonds, walnuts, and pistachios. All of these fats are referred to as MUFAs or monounsaturated fats. These fats are found in a variety of plants, oils and nuts and are known to improve blood cholesterol and blood sugar levels, which improves circulation and can decrease your risk for heart disease and even cancers.
Avocados-are one I consider to be a super food that are versatile to use and taste great. Avocados contain a MUFA known as oleic acid which is known to lower cholesterol, improve circulation, decrease heart attacks, decrease blood pressure, protect from strokes and are helpful in cancer protection. Avocados are full of vitamins, minerals, and antioxidants. My favorite way to have avocados is with scrambled eggs in the morning, but they are easy to add to any dish that you like and a great way to get your healthy fat for the day.
Olive Oil-This smooth flavorful monounsaturated oil contains a wide variety of antioxidants that are beneficial to your overall health. There is a large body of clinical evidence that the regular consumption of olive oil, 2 tablespoons a day, offers significant heart health benefits, decreased cholesterol, anti-clotting, anti-inflammatory and anti-hypertensive benefits. Something the Sicilians must already know! On my last trip to Sicily I saw a table of 90 year old plus men drinking olive oil and eating tangerines with black pepper. They must know something. I like to add olive oil to my protein drinks and use it as salad dressing. 2 tablespoons of extra virgin olive oil, half a fresh squeezed lemon, a clove of crushed garlic, and italian spices and then whisk with a fork and Viola! Pour on top off some freshly stemmed vegetables, add to mashed cauliflower or use it on a salad.
“K” Nuts-Almonds, walnuts, and pistachios are at the top of my list of ways to get healthy fat. It is sufficiently and heavily documented that a diet which includes these crunchy little powerhouses makes it easier to lose weight and keep it off. Nuts are loaded with vitamins, minerals, and antioxidants. They are best consumed in their raw and natural state and remember, no more than a handful at a time.
There is another healthful fat referred to as PUFAs or polyunsaturated fats and these are also found in a variety of oils and plants. There is one in particular, called omega-3-fatty acids, an essential fatty acid, that is especially beneficial to your heart and is found in fatty fish like salmon, sardines, and walnuts. If you do not like eating these particular foods then supplementing with an omega-3-fatty acid is very beneficial. Omega-3-fatty acids are also cardioprotective by decreasing cholesterol, decreasing inflammation in blood vessels therefore decreasing plaque buildup, decrease blood clotting and decreasing overall body inflammation. Another important benefit to having a diet with plenty of omega-3-fatty acids is that it has been numerously documented that a diet rich in omega-3-fatyy acids creates an environment idea for weight loss and maintenance.
For the Alpha Males & Alpha Females:
As a physician that specializes in male hormone optimization, I have witnessed first hand the true power of healthful living and the intelligent optimization of male hormones and the profound effects on individual patients lives. And I am grateful for my mentors Dr. Jeffry Life and Dr. Jeffrey Leake who have through their passionate pursuit of empowering male health and fitness have inspired me to seek where our next true potential lies. This is truly an exciting time for men’s health and fitness.