naked notes

February is here, which means Valentine’s Day…and it’s also Heart Health Awareness month. In honor of this I wanted to focus on something that has become been quite a hot topic in recent years - especially given the prevalence of obesity issues. While a low-fat diet seems to have become one to be admired and emulated to improve health, the truth is we’ve become so obsessed with lowering our fat intake that we are missing out on the incredible benefits that healthy fats do provide. Among other benefits, a daily dose of healthy fats can help lower cholesterol and triglyceride levels, as well as improve the health of your blood vessels – offering you extra protection against heart disease.

Not all oils and fats are created equal. Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to the body. However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning fluidly. Our bodies also need fat for insulation and to protect and hold our organs in place. A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfillment and warmth..

There are many sources of healthy fats and oils. When sautéing foods at moderate temperatures, try organic extra virgin olive oil. Oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads, veggies or grains. Other healthy fats are found in whole nuts and seeds and in their butters like almond butter or tahini. Whole foods such as avocados, olives coconuts, are great sources of healthy fat, along with omega 3 rich wild salmon.

When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.

Rather than a full recipe today, I want to leave you with a few snack ideas to help you start incorporating more healthy fats into your daily routine:

• A few cups of popcorn tossed with olive oil and sea salt
• Apples and Cashew butter
• Celery and Almond butter
• Plain avocado
• Whole Grain chips with guacamole
• Salad tossed with flaxseed oil

I encourage you to experiment with these healthy fat sources and see which work best for you and leave you satisfied. By nourishing your body this way on a regular basis, you will start giving it the boost it needs to maintain optimal function. And you will be celebrating this Valentine’s Day not only by expressing your love to others, but also by learning to love YOUR heart.

Category: NY Eat IN

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