Good sources of Dietary fat:

• The avocado is different from most other fruits.
• Cheese, preferably soft fresh cheese (Paneer) is incredibly nutritious.
• Dark Chocolate.
• Whole Eggs.
• Fatty Fish.
• Chia Seeds.
• Extra Virgin Olive Oil.
• Coconuts and Coconut Oil
• Full-Fat Yoghurt

Saturated fats from animal and vegetable sources provide a number of important health benefits. In fact, your body cannot function without saturated fats! Saturated fats are needed for the proper

functioning of your: Cell membranes, Heart, Bones (to assimilate calcium), Liver, Lungs, Hormones, Immune system, Satiety (reducing hunger), Genetic regulation.

Saturated fat has been shown to have loads of positive effects on the body, including:

• Liver Health: Saturated fat encourages the liver cells to dump their fat cells, which helps the liver to function more effectively.
• Immunity: Saturated fatty acids, especially the kinds found in butter and coconut butter or oil, help white blood cells to recognize and destroy invading viruses and bacteria.
• Hormones: Eating saturated fat tends to increase free testosterone levels, which helps to repair tissue, preserve muscle, and improve sexual function.

Now, fat is high in calories, so it can promote weight gain in that respect. Per gram, it has more than twice the calories of protein or carbohydrates. But provided an eye is kept on portion size, saturated fat in and of itself doesn’t have any negative impact on the body. In fact, increasing fat intake might help with weight loss: One study found that when three groups of obese people were fed diets of 90 percent fat, 90 percent protein, and 90 percent carbohydrates, respectively, the high-fat group lost the most weight. Plus, it tastes delicious.

This doesn’t mean every source of saturated fat is healthy. A study from the Harvard School of Public Health found that after analyzing the diets of 1.2 million people, there was no association between eating red meat and heart disease, but there was for those who ate a lot of processed meat and processed foods. If the fats you are consuming come from processed foods, no matter what the Omega-3 to Omega-6 ratio, you are not doing your health any favour.

Basically, we should spend a little more on food. The body loves saturated fat, but from sources like grass-fed meat and butter, whole

eggs, and coconut fat, not hot dogs and pepperoni pizza. By a mile, the biggest enemy in our food is likely refined sugar . Even the American Heart Association, which is still anti-saturated fat, agrees that sugar is a far bigger contributor to heart disease.

But the tide is very slowly starting to turn. Prominent journals and scientists are beginning to speak out on saturated fat’s benefits, and, after government scientists reviewed 16,000 studies on diet and obesity, Sweden recently became the first Western country to advocate a high-fat diet to its citizens.

That’s because heart disease and obesity are caused by inactivity, transfats, refined carbs, and overeating, to name a few, but not saturated fat.

And then there’s human breast milk, which contains 54 percent saturated fat. Since breast milk is the most perfect diet in existence for developing infants, the presence of high amounts of saturated fat cannot easily be construed as a “mistake.”

However even as it is now recognized that there is perhaps no need to avoid saturated fat like the way we used to if you are generally healthy, it would be better to recognize that like other chronic degenerative illnesses that take years to form, the cause of heart disease is likely to be a combination of many factors, rather than the work of a singular component.

One’s genetic make-up, physical activity level, personality (which affects one’s susceptibility to stress and ability to manage stress), family history, place of living, the types of microbes in your gut, and of course, other foods that you eat, could all affect the outcome of the delicate and complex health equation.

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