The Ketogenic Dialogue The_Ketogenic_Dialogue | Page 8

Good Fat & Cholesterol vs. Bad Fat & Cholesterol
I know, I know…. Eat fat to burn fat?
Quite simply, yes. People have survived this way for thousands of years without the health problems we
have today. There was a time when doctors and scientists told us to cut way back on fats to control
cholesterol and heart disease; however, there was a marked increase in cardio-related diseases, metabolic
diseases, and GI problems. And it’s no coincidence that brain-related diseases increased as well. Now
studies show certain fats can actually be good for you.
Since fats will be the majority of your caloric intake, we need to understand which fats are good and
which are bad. Certain fats will raise your cholesterol while other fats will actually lower it.
Triglyceride is the technical term for “fat,” a lipid, and is found in food. When you eat, your body
converts any calories it doesn't need to use right away into triglycerides. If you are consistently eating
more fat than you burn off, these triglycerides can build up and cause heart disease and clogged arteries.
Cholesterol is a different type of lipid that is mostly produced by our bodies and our bodies generally
produce the appropriate amount needed, so again, if you’re eating too many high-cholesterol foods or
your body produces too much cholesterol, it can build up and cause the same problems as too many
triglycerides.
Cholesterol aids in digestion and the production of certain hormones. There are two types of cholesterol:
HDL (good) and LDL (bad). Too much LDL can be unhealthy. Your doctor may order a “lipid panel” to
check your triglycerides and cholesterol.
It really boils down to natural vs. unnatural, processed vs. unprocessed. Good fats are found in nature
and unprocessed and include Saturated Fats, Monounsaturated Fats, Natural Trans Fats, and Natural
Polyunsaturated Fats. These fats are found in red meat, butter, lard, cream, eggs, coconut oil (MCTs),
palm oil, extra virgin olive oil, avocados, avocado oil, macadamia nut oil, fish, fish oil, flaxseed, chia
seeds, and meat and dairy products from grass-fed animals.
Bad fats are Processed Polyunsaturated Fats and Processed Trans Fats and include vegetable and seed oils
such as canola, soybean, sesame, grapeseed, peanut, and sunflower oils, as well as fast foods, margarine,
and commercially baked goods.
**While a certain amount of saturated fats can be good for you… don’t overdo it. Too much
can be bad for you. Like any other diet, the HFLC diet still requires moderation.**
There are fatty acids that our body can’t produce that are essential to our brain development, immune
system, and blood pressure regulation. These two fatty acids are Omega-3s and Omega-6s and have
been termed essential fatty acids. You need a balance between the two and be careful not to consume to
much or it can have an inflammatory effect. Because it's likely you are already getting enough omega-6,
focus on increasing your intake of omega-3 foods, such as olive oil, wild salmon, fermented cod liver oil,
grass-fed meat, walnuts and macadamia nuts. If you don’t like fish or prefer not to eat it, you can take a
fish oil supplement, or if you’re allergic, take krill. Omega-3 fatty acids are commonly used to lower
triglycerides and LDL levels.
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