DO Not Avoid Good Fats (2)

Choose butter over margarine. 

For years, low-calorie margarines have been the "big thing." But, if you're still eating margarine, it may be time to rethink your options.

Part of the concept behind the push for margarine was to replace saturated fats with healthier omega-6 vegetable fats. But this is a problem, because eating too many omega-6 fatty acids promotes inflammation. This, of course, is an underlying cause of heart disease.

So, it's no surprise that we're now discovering people who eat the most omega-6 fatty acids have a higher risk of cardiovascular disease and death.

Many margarines also contain trans fats. These fats are deadly. They create high levels of inflammation, increase bad LDL cholesterol levels, and cause healthy HDL levels to drop. They're also associated with a harmful increase in small, dense LDL particles, which can slip through the lining of your blood vessels and cause plaque to build up.

So, even though it's a little higher in calories, you're much better off sticking with real butter. And, by real butter, I mean the good stuff – organic butter from grass-fed cows. This is the healthiest form of butter you can buy.

(By the way… even though butter is better than margarine, olive oil is best of all. It lowers blood pressure, reduces plaque build-up in the arteries, and lowers your risk of heart attack. It even helps balance blood sugar levels.)

Your best bet? Ditch margarine altogether, use butter in moderation, and add liberal amounts of olive oil whenever you have the chance.

Here are some other delicious foods you might be unnecessarily depriving yourself of because of your fear of fat…

Chocolate. Over the years there has been a lot of great news about cocoa and cocoa-rich dark chocolate. The flavonols in this tasty treat protect against stroke and heart disease, improve blood sugar, lower LDL cholesterol, and raise HDL. It also increases blood flow to your brain for a boost in brainpower.

Avocadoes. Eating just half of an avocado with lunch can reduce your desire to eat by about 40% over the next three to five hours. At the same time, avocadoes can help reduce inflammation, reduce triglycerides, and help balance your cholesterol profile.

And, don't forget about the power of extra virgin olive oil, wild-caught omega-3-rich fish, and the occasional cut of grass-fed beef. 

Have a great day.