Fat is an important component in our bodies with a vital function for overall health, although it has had a bad reputation in the past years and there is still a debate on which fats are considered healthy. There are different types of fat, some representing unhealthy choices in our diets, such as trans fats, and good fats like omega-3s. Eating low fat diets can lead to higher sugar and carb consumption, which contributes to insulin resistance, obesity, type 2 diabetes and other health complications.

Here are some facts on fats you should consider:

• The human brain is about 60 percent fat. The brain and body require essential fatty acids (EFA) for maintenance of optimal health and these must be obtained from dietary sources. EFA, particularly omega-3 fatty acids, are crucial for brain development, protection and performance, as well as to prevent cardiovascular disease, neuropsychiatric disorders and dementia.

• Sugar, rather than fat, makes you fat. Western diets include high amounts of sugar and refined carbs, leading to insulin resistance, obesity, heart disease, and metabolic issues. Too much sugar or carbohydrates can be stored inside fat cells or fat droplets, and they can also accumulate inside the liver causing fatty liver disease.

• We need cholesterol. Cholesterol is a waxy substance (lipid) that is present in every cell membrane in the body. Dietary cholesterol is found only in animal foods and it has little effect on the cholesterol levels in the blood. Vitamin D is made from cholesterol and low levels are risk factors for diabetes, heart disease and certain kinds of cancers. If you don’t consume any cholesterol, the body will produce what it needs. If consumed in higher amounts, the body will adjust its production.

• Eating fat can make you slimmer. High quality healthy fats, such as avocados, wild salmon, extra virgin cold-pressed olive oil, and nuts, can facilitate insulin metabolism and regulate blood sugar levels. Eating the right fats, can help you feel full longer, give you energy, increase fat burning and reduce fat storage, which can help you trim your waistline.

• 75% of emergency heart attacks relate to normal cholesterol. Studies have shown that dietary cholesterol is not correlated with heart disease, and it has also been noted that although women have higher average cholesterol levels than men their incidence of heart disease is much lower.

• HDL is known as the “good” High-density lipoprotein (HDL) helps remove other forms of cholesterol from the bloodstream and, as such, reduces the risk of coronary heart disease.

• Healthy skin and hair depend on fat. Fat facilitates the absorption of vitamins A, D, E, and K through the bloodstream. Therefore, fat has a key role in maintaining healthy skin and hair.

• One pound of fat is equivalent to 3,500 calories. This means that you need to burn this amount of calories to lose one pound of weight. In order to lose 2 pounds a week, you would need to cut down about 1,000 calories a day, or less if combined with exercise.

Foods can be classified into acidic or alkaline based on their effect in the body after the food is metabolized, using the pH scale of 0 to 14. A healthy blood pH level in the human body is around 7.4, just over the midpoint on the pH scale. Conditions associated with acidic imbalance in the body, or acidosis, include diabetes, osteoporosis, kidney disease, heart disease, fatigue, lower immune functions, weight gain, and depression.

Since diet determines pH balance, identifying where specific foods fall within the pH scale can help plan and balance a healthy diet. Knowing that vegetables and fruits are of alkaline nature, juicing or consuming raw fruits and vegetables can be a quick way to ensure an alkaline diet if there is an acidic imbalance, which is a common condition. Other substitutions in your kitchen can help you avoid the acidic tendencies of certain foods and their related health impact.

Replace the following acidic foods with more alkaline options in your menus to help you reach pH balance:

         ACIDIC                                                          ALKALINE

Regular milk (cow)                            Coconut milk, unsweetened almond milk

Regular cheese (cow’s milk)            Raw goat cheese, organic cheese

Vinegar                                                 Lemon or lime

Sugar, sweeteners                              Stevia

Coffee, black tea                                 Green tea

White pasta                                         Spiralized vegetables (e.g., zucchini)

White rice                                            Brown rice

Peanuts                                                Almonds

Soda                                                     Water infused with lemon, lime, mint or cucumber

MSG                                                     Celtic grey sea salt, Himalayan pink salt

Condiments                                        Herbs, sprouts, lemon

Hydrogenated oils                             Olive, flax, hemp oil

The purpose of any detoxification is to remove toxins from the body that have been accumulated via food, air and other sources. Feeling sick, tired, overweight, irritable, sleepy, and craving sugar are usually symptoms of internal health imbalances. Since our organs work together it is important to consider the various organs in restoring overall health and wellness. Detoxification is important to remove accumulated waste and avoid toxic buildup in our system, which could lead to serious health risks and impact wellbeing.

A diet plenty of fruits and vegetables, and other nutritional sources, combined with proper sleep, exercise, and a healthy lifestyle facilitate the natural detoxification executed by the organs and their optimal function. When toxins are expelled and the body is repaired, health, energy and wellbeing are restored. Considering that toxins are almost unavoidable, regular cleansing becomes important. The body is unable to revitalize and rejuvenate with toxic overload.

The lists suggested below are some food items that will help detoxify specific organs and promote overall health: 

• LIVER: turmeric, apple, lemon, grapefruit, garlic, ginger, walnuts, dandelion, bitter gourd, leafy greens, broccoli, spinach, arugula, avocado.
• INTESTINES: flax seeds, chia seeds, pineapple, papaya, avocados, artichokes, dragon fruit, garlic, lentils and beans, fermented foods, aloe vera, green tea.
• GALLBLADDER: cucumber, tomatoes, beets, artichoke, sweet potato, okra, garlic, onion, legumes, watermelon, avocado, bananas, nuts, whole grains, sprouted beans, lean protein foods.
• PANCREAS: spinach, broccoli, sweet potatoes, cabbage, blueberries, kiwi, oranges, cherries, green tea, ginger tea, liquorice infusion.
• BLOOD: turmeric, cayenne pepper, ginger, garlic, leafy greens, kale, wheatgrass, dandelion, beets, oregano, parsley, pomegranate, red grapes, blueberries, flax seeds, coconut water, apple cider vinegar.
• LYMPH: fruits and vegetable juices, lemon water, turmeric, berries, cherries, pomegranate, cranberries, beets, asparagus, carrots, sea vegetables, lettuce, guava.