6. Include healthy fats
Fats are an important part of your diet; the key is to choose healthy fats and avoid the ones that aren’t.
Two types of fats — saturated fat and trans fat— are known to be potentially harmful to your health.
Trans fats (trans fatty acids) are solid at room temperature (think of margarine, shortening, and beef or pork fat). This feature makes trans fats the fat of choice in foods that need to be “shelf stable.”
Trans fats appear in fast foods that contain partially hydrogenated vegetable oils: in fried foods (French fries, doughnuts, deep-fried fast foods), margarine and vegetable shortening, baked goods (cookies, cakes, pastries) and processed snack foods (crackers, microwave popcorn).
These are the worst fats for you and should be totally eliminated from your diet!
Saturated fats are found in fatty cuts of beef, pork, and lamb, dark chicken meat and poultry skin, and tropical oils such as palm oil, cocoa butter and lard. These fats should be avoided also.
“Bad fats” change the ratio between the Omega fats. When people grew and made the majority of their food, there was a ratio of Omega-6 to Omega-3 essential fatty acids (EFA) of approximately 1:1.
Western diet foods have created an imbalance in the ratio; now there is approximately 15 times more Omega-6 than Omega-3. This causes inflammation, which can contribute to cancer growth.
Healthy fats include cold-pressed oils such as borage, evening primrose, black currant, flaxseed, grapeseed, hemp, olive, avocado, and fatty fish, such as salmon.
I recommend extra virgin olive oil be the main oil you use and the greener in color, the higher the content polyphenols it contains. Plant polyphenols, such as those found in extra virgin olive oil, have properties which impact the activity and levels of sirtuins, proteins that regulate cellular health.
Polyphenols have been shown to reduce cell proliferation and increase cell death in cancer cells, especially against breast cancer cells.