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Fat is a critical nutrient that's been wrongly blamed for numerous health conditions, and understanding which fats heal and which harm is essential for optimal health. We explore different types of fats, debunk common myths, and provide practical guidance for incorporating health-supporting fats into your diet.
• Your brain is 60% fat, with every cell in your body containing fat in its membrane
• Three main types of fat: saturated fats (butter, coconut oil, meat), monounsaturated fats (olive oil, avocados, nuts), and polyunsaturated fats (omega-3s, omega-6s)
• Trans fats are dangerous, disrupt hormones and brain chemistry, and should be completely avoided
• Products labeled "zero grams of trans fat" can still contain up to 0.5g per serving
• Check ingredient lists for "partially hydrogenated oils" – a red flag for trans fats
• Omega-3s fight inflammation and support brain health, but most Americans consume far too few
• The ideal omega-6 to omega-3 ratio is 1:1, but the average American's ratio is 15:1 to 40:1
• Modern livestock fed grains (high in omega-6) rather than grass (high in omega-3) contributes to this imbalance
• The belief that dietary cholesterol raises blood cholesterol is an outdated theory from flawed 1950s data
• Practical tips: avoid trans fats, eat more omega-3s, use olive oil below 400°F, choose good saturated fats, ditch processed seed oils, and focus on quality sources

Thanks for listening to this edition of Frontline Health by Centurion. Remember, you are your best health advocate.

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