Forget everything you think you know about fat for a minute, which is probably just the myth that all fats are bad and eating them will make you fat. Well I can’t argue with the fact that eating too much of the wrong fat can be bad for you and can make you fat, that’s just a fact. The fats you want to avoid as much as possible, if not all together are trans fats and processed saturated fats. Common examples of foods that are loaded with trans fats include deep fried fast food, doughnuts, pastries and crackers. You also want to avoid as much processed saturated fat as possible such as palm oil, sour cream and coffee creamers. These fats can cause increased blood pressure, increased bad cholesterol (LDL) and increased risk of heart disease.
However, your body actually needs dietary fat to function. These are the fats that are good for you and won’t make you fat if eaten in the right portions. Now lets talk about some of the Phat Fats that you should be eating.
The best fat sources, or Phat Fat sources are unsaturated fats that are primarily high in Omega 3’s. Omega 3’s are essential fatty acids (EFAs), meaning your body can’t produce them on its own so it needs to get them from external sources such as food or supplementation. Omega 3’s have many benefits including lowering blood pressure, combating bad cholesterol (LDL), reducing inflammation, improving healthy hormone production and protecting the brain and nervous system.
Here’s our top 10 Phat Fats that you should be eating on a regular basis:
- Wild Sardines
- Olive Oil
- Chia Seeds
- Pumpkin Seeds
- Wild Salmon
- Hemp Seeds
- Wild Mackerel
- Green Kale
- Brazil Nuts
Make sure you include these Phat Fats into your nutrition program. They are a great sources of Essential Fatty Acids and will make a huge difference in your performance in the gym and in the game of life.