Healthy fats help - Get to the fat
This may come as a big surprise to you, but it has been proven beyond doubt: fats are healthy, provided the "right" fats are part of your diet. The author of this book, Dr. Anne Fleck , was probably just as curious at first as you are. Her key experience with fat came from a film ( Lorenzo's Oil ), in which a young boy was cured of a fatal illness with the help of a special mixture of fats. This was, of course, a godsend for the internist and rheumatologist with a practice in Hamburg. She began to study fats in depth and can now look back on over 20 years of success in nutritional advice and preventative medicine .
The fact is: When used correctly, fat can unleash unimagined powers in the human body. Here, you'll learn how to distinguish good from bad fats and how to incorporate healthy fats into your diet without dieting. You'll also learn fascinating facts about the healing effects of fat on depression and negative stress. New facts about the cholesterol lie are also on the agenda, as is the fraudulent labeling of oils. Healthy eating is easy to implement.
Fat doesn't make you sick - Chronology of a mistake
The Great Fat Scare was fueled in the 1950s after an American biologist conducted a one-day study with 30 test subjects. He observed that people who lived in even more humble conditions after the war than before suffered from cardiovascular disease much less frequently than US citizens. He attributed this to the fact that these people hardly ate meat or eggs. From this, he derived his hypothesis, which stated that saturated fat and cholesterol were extremely harmful to the heart and circulatory system. What he overlooked, however, was that – unlike Americans – these people also consumed hardly any carbohydrates and sugar .
This resulted in a serious error that in the following years caused the American population to gain massive weight, despite a low-fat diet and meals rich in grains.
Sugar and unhealthy carbohydrates are the real culprits
If you've recognized greasy burgers as a threat to your health, you're right. Other culprits lurk in the bun, which is loaded with sugar and artificial additives without you even noticing. For the body, this means a drastic increase in insulin production, stimulating fat cells to store even more fat. The combination with carbohydrates slows your metabolism and promotes inflammatory processes in the body. The cravings that hit you soon after eating them usually lead to you craving even more harmful sugar-carbohydrate combinations, thus perpetuating the vicious cycle.
Don't be afraid of cholesterol
Cholesterol has also become a trigger word. For a long time, high cholesterol was considered a trigger for cardiovascular disease until it was discovered that only certain levels were decisive. Cholesterol itself is a component of our cells and fulfills an important protective function in the cell membrane . A long-term study examined the reactions of participants to a drastic reduction in cholesterol levels. Mortality and cardiovascular disease increased. But nobody wanted to hear anything about it in the 1980s because the enemy image of cholesterol had already become firmly established in the course of the hunt for bad fats. So please don't panic. If you're still worried about high cholesterol levels, just eat foods rich in fiber: Green leafy vegetables, apples, etc. not only provide you with vitamins, but also fiber , which is perfect for your intestines.
Saturated fats can prolong life
Surprised? We all knew that love handles and belly fat are clearly attributable to fat, and more precisely, saturated fatty acids. But even here, myths swirl around that are confusing and misinforming. The facts: Saturated fatty acids can be identified by the fact that they have a solid consistency when refrigerated and liquefy when heated. Butter, lard, and coconut oil are examples of this. On their own, they are actually excellent energy providers and have a positive effect on the pancreas, liver, and lungs. Only the combination with carbohydrates is not good at all.
Antidepressant and stress brake - fat can do it
It's getting more and more amazing, isn't it? Fats as antidepressants and omega-3 fatty acids as stress relievers haven't been on our radar until now. It's already common knowledge that negative stress is worse than smoking. People who suffer from constant overwork quickly spiral into depression and anxiety. But how can fats protect us? This is where the valuable unsaturated fatty acid omega-3 comes into play. Scientists have recognized the connection between this building block and good mental health. So, if you incorporate delicacies like linseed oil, hemp oil, walnuts , avocados, or fatty fish into your diet, you'll not only live a healthier life, but also a happier life.
The creeping death in junk food
Sounds a little dramatic, don't you think? But no matter how well advertised and glossed over, pizza, burgers, and fries may be, they are the trans fat bombs of this world. The combination of bad fats and industrialized production processes does the body in. In addition to various addictive substances like sugar and flavor enhancers, they contain tons of carbohydrates and are extremely low in nutrients. Harmful trans fats , which are prominent in junk food, lead to arteriosclerosis, promote inflammatory processes and insulin resistance, and hinder omega-3 fatty acids from doing their job. And now hold on tight: Studies have shown that people who eat a large diet consisting of trans fats and junk food are eight times more likely to commit suicide.
Anti-aging factor fat
It's becoming more and more astonishing: Healthy fats also protect our cells from the aging process. Aging basically means nothing other than cells regenerating poorly and eventually dying. This is caused by the reduction of telomeres , the "protective caps" of the chromosomes in our DNA that shorten with each cell division. But how slowly or quickly this process takes place depends on fats. Here, too, Omega-3 proves to be a savior, because those who consume it regularly and in sufficient quantities slow down the shortening of telomeres and thus the progression of cell aging. Those who also get enough exercise, enjoy the sun, and reduce stress by taking walks in the forest have done themselves something enormously good.
Beware of false labeling
You've started searching for good vegetable oils and now you're standing confused in front of the supermarket shelf. Olive oil, in particular, whose healing properties have become well-known in recent years, is available in all price ranges. But be careful, inferior products are hiding behind vague marketing terms. So if you want to enjoy all the benefits of high-quality vegetable oils, read the label carefully. To ensure you're buying the best quality, choose olive oil that is "virgin" or "extra virgin ," "mechanically processed," and "cold-pressed." It's suitable for frying, but it shouldn't be heated to excessive temperatures. Incidentally, since the olive oil scandal in 1988, olive oil has been the only oil to enjoy quality protection under an EU regulation.
Healthy nutrition summarized
Not all fats are created equal – and they don't make you fat, as long as they're healthy fats. You can lose weight healthily with omega 3 fatty acids . Trans fats, which are found in ready meals and other junk foods, are unhealthy. Add to that sugar and bad carbohydrates, which round out this harmful industrial food. They make you fat, too. If you want to lose weight quickly, first avoid junk food and sweets. Reach for rich vegetable oils in dark bottles. If you want to use oil for frying, use high-quality olive oil. For salads etc., use hemp or linseed oil. Grinded chia, linseed, or hemp seeds will enrich your smoothie. If you want to know exactly, then visit a nutritionist and be sure to read Dr. Anne Fleck's book.
You can find more tips and smart advice for healthy eating in the book Ran an das Fett by Dr. med Anne Fleck
You can order it here on Amazon.
It is also available as an audiobook and audio CD .
