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Dietary Fats

There are several types of fats we get from food and each fat affects the body a little differently. Check out sources of each fat below and how these fats can benefit your body.

Polyunsaturated fats

Polyunsaturated fats include omega-6 and omega-3 fatty acids. These fats are essential for brain functions and cell growth. Diets high in polyunsaturated fats may lower triglycerides, slow the build up of plaque in the arteries and lower blood pressure.

Sources of omega-6 fats

 Nuts, seeds, vegetable oils (soybean oil, corn oil)

Sources of omega-3 fats

Chia seeds, ground flaxseed, walnuts, seafood (salmon, mackerel, sardines), flaxseed oil, canola oil 

Monounsaturated fats

Monounsaturated fats may reduce LDL cholesterol (bad cholesterol) and help develop and maintain the body’s cells. Most foods high in monounsaturated fats are also high in vitamin E, a powerful antioxidant.

Sources: olive oil, avocado, peanut butter

Saturated fats

Saturated fats are often considered the "bad" fats because evidence has consistently shown that a high intake of saturated fats may lead to high cholesterol and an increased risk of heart disease. However, saturated fats do play a pivotal role in the production of hormones.

Sources: coconut oil, palm oil, animal proteins and products such as eggs, cheese, and butter. In general, the more marbling a meat has (white streaks visible before cooking), the higher the fat content. 

Thanks to the science of genetics, we can predict which types of fats may be most beneficial to you and in what portions.

Simple Flaxseed and Balsamic Dressing Recipe

Ingredients

  • ¼ cup balsamic vinegar
  • ¼ cup flaxseed oil
  • ¼ cup olive oil
  • 1 clove garlic, minced. More if desired.
  • ½ tsp salt
  • ½ tsp pepper

Instructions

  1. Combine ingredients in a bowl and whisk together, or shake in a container with a lid.

*Dressing will keep up to 1 week in the refrigerator.

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