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Time for an Oil Change

Time for an Oil Change

It’s time to change the way you think about fat. For 30 years well-meaning diet gurus have preached that eating fat makes you fat.

I’m here to tell you that fat, in and of itself, is not what is making you fat. Instead, it’s eating too much of the wrong kinds of fat. After all, all fats are not created equal. But, if you are like 90 percent of Americans, you are eating the wrong kind of fat most of the time. Time for an oil change!

What is Fat?

Fat is one of the body’s most basic building blocks. The average person is between 15 and 30 percent fat! Of all of the types of fats in our diets, the body only REALLY needs two—omega-3 and omega-6.

What is an omega fat? The omega numbers (in this case 3 and 6) refer to where the hydrogen atom joins the fat molecule. Remember, the name is just basic chemistry lingo. What is important is to understand the impact of different fats on the body.

The higher-quality the fat, the better your body will function. That’s because the body uses the fat you eat to build cell walls. You have more than 100 trillion cells in your body, and every single one of them needs high-quality fat.

How do you know if your cells are getting the fats they need? Your body sends signals when it’s not getting enough good fats. It’s up to you to recognize the warning signs:

  • Dry, itchy, scaling, or flaking skin
  • Soft, cracked, or brittle nails
  • Hard earwax
  • Tiny bumps on the backs of your arms or torso
  • Achy, stiff joints

Why does the type of fat matter? Building your body from the inside out is just like building a house. You can frame the house with the cheapest stuff you can find or you can invest in quality materials that are going to be energy-efficient and last a long time.

Which Fats to Eat and Which to Avoid

If you want to settle for cheap and easy, stick with a diet of processed foods. Most processed foods are made with poor-quality omega-6 fats because they are abundant and cheap. Plus, fat makes food taste good and improves its texture.

Take a look at the ingredients of your favorite packaged food. If the list includes oils made from corn, soy, or safflower you are getting a sub-par fat. When the body puts these cheap fats to work, the cell walls are also sub-par. That means instead of flexible and responsive, cell walls are stiff and rigid. The more rigid the wall, the slower the cell functions and the more vulnerable it is to inflammation.

To ensure your body has the fats it needs to construct high-quality cell walls, you need to eat more omega-3 fats. For starters, cell walls made from omega-3 fats are flexible, allowing cells to respond more quickly to messages. Secondly, these “good” fats help the body churn out prostaglandins, hormones that put the kibosh on inflammation. The best places to find omega-3 fats include cold-water fish, organic canola oil, walnuts, Brazil nuts, and sea vegetables.

Your body is designed to run on high-quality fats. Scientists suspect that early humans ate almost equal amounts of omega-6 and omega-3 fats (back then most people got their omega-6 fats from seeds and nuts). But, as people began to refine oils from plants, the ratio became skewed more toward omega-6.

As a result of fats being out of balance in the modern diet, our bodies are more vulnerable to diseases such as cancer and heart disease. After all, when the human diet contained a balanced number of omega-3 and omega-6 fats, heart disease was almost nonexistent. Now cardiovascular disease is the number one cause of death in the developed world.

Body Boon

The more omega-3 fats you eat, the easier your body cools itself. A cool body is a less inflamed body. And inflammation is at the root of nearly every chronic disease, especially those impacting the brain and the heart.(1)

Of all the body parts dependent on high-quality fat, the brain is uniquely vulnerable. That’s because the brain is made up of 60 percent fat, the biggest portion of which is an omega-3 fat called docosahexaenoic acid (DHA for short). (2) Your brain needs DHA to spark communication between cells. Easy access to high-quality fat boosts cognition, happiness, learning, and memory. In contrast, studies link a deficiency of omega-3 fatty acids to depression, anxiety, bipolar disorder, and schizophrenia. (3)

After the brain, it’s the heart that will thank you for eating more omega-3s .(4) The heart is a direct beneficiary of omega-3 fats. They tamp down cholesterol by reducing levels of bad fats (triglycerides). Meanwhile, they raise levels of good fats (HDL) in the blood. Part of their magic is that omega-3 fats make blood more slippery, which reduces the likelihood of artery disease. (5)

Beyond the heart and brain, eating the right fat also helps you shed fat. Healthy cell walls made from high-quality fats are better able to metabolize insulin, which keeps blood sugar better regulated. Without proper blood sugar control, the body socks away fat for a rainy day. Ironically, it’s not eating fat that makes you gain weight it’s eating the WRONG types of fat.

3 Ways to Change Your Oil

The process of rebuilding all the walls of your cells can take up to a year, so there’s no time to lose. Here are three ways to change your body’s oil:

  1. Eat more wild or sustainably raised cold-water fish. Aim for two servings a week. The best sources of omega-3s are wild salmon, sardines, herring, or small halibut. Of course, everyone is concerned about the sustainability and safety of fish. It’s important to know where your catch comes from.
  2. Buy omega-3 rich eggs. These are one of the few animal products that are low in toxins and high in quality fats that balance blood sugar. These eggs supply the body with DHA and don’t raise your cholesterol; just the opposite. Enjoy up to eight of these eggs a week.
  3. For good measure, take an omega-3 supplement twice a day with breakfast and dinner. Look for a reputable supplement maker that certifies its products are free of mercury and other contaminants (for more information, see The Healthy Living Store). Choose a supplement with 500 to 1,000 milligrams of omega-3 fats (a ratio of roughly 300 EPA and 200 DHA is ideal).

Of course, it is understandable that people who try to lose weight do so by eliminating fat from their diets. But remember there is no such thing as a healthy fat-free diet. Fat is essential for good health. The key is knowing how to maximize good fats and reduce bad fats to keep your body protected and to rebuild itself every day from the inside out!
To learn more please see The Blood Sugar Solution. Get one book or get two and give one to someone you love – you might be saving their life. When you purchase the book from this link you will automatically receive access to the following special bonuses:

  • Special Report—Diabetes and Alzheimer’s: The Truth About “Type 3 Diabetes” and How You Can Avoid It.
  • More Delicious Recipes: 15 Additional Ways to Make The Blood Sugar Solution as Tasty as It’s Healthy!
  • Dr. Hyman’s UltraWellness Nutrition Coaching – FREE for 30 days!
  • Hour 1 of The Blood Sugar Solution Workshop DVD

Now I’d like to hear from you…

Do you eat a lot of processed foods?

Are you consuming the right kinds of fats?

Do you suffer from memory or cognition problems?

Please leave your thoughts by adding a comment below – but remember, we can’t offer personal medical advice online, so be sure to limit your comments to those about taking back our health!

To your good health,

Mark Hyman, MD

References:
(1) Wolfgang, K et al. 1999 C-Reactive Protein, a Sensitive Marker of Inflammation Predicts Future Risk of Coronary Heart Disease in Initially Healthy Middle-Aged med. Circulation 99 (2) 237-242
(2) Bradbury J 2011. Docosahexaenoic Acid (DHA): An ancient nutrient for the modern human brain. Nutrients 3 (5): 529-54
(3) Freeman, MP, et al 2006. Omega-3 fatty acids: evidence basis for treatment and future research in psychiatry. Journal of Clinical Psychiatry 67 (12): 1954-1976. Review.
(4) Mozaffarian D, Wu JH, 2011 Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology 58 (20): 2047-67
(5) Mozaffarian D, Wu JH, 2011 Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology 58 (20): 2047-67

Mark Hyman MD is the Medical Director at Cleveland Clinic’s Center for Functional Medicine, the Founder of The UltraWellness Center, and a ten-time #1 New York Times Bestselling author.

Comments (142)

  • I have been extremely overweight all of my life. I have a difficult time taking weight off and keeping it off. I have been diagnosed and am being treated with hypothyroidism, high blood pressure, depression and insilan resistance. I have no energy and ache all over. My doctor told me yesterday that I have metabolic problems and there is nothing I can do. I am tired of feeling this way. Is there a doctor in the Clearwater Florida area who practices medicine like you do? Please help!

      • Love it when people make the comment “get some exercise. The more the better. eat raw fruit and vegetables”
        especially when someone is suffering with ” I have no energy and ache all over.” That’s like telling someone who has the flu to exercise “when your sick your sick.” I had been told “get some exercise” when my thyroid was failing as well. No amount of exercise is going to make you feel better when “YOUR BODY IS FAILING.” “Every cell in the human body is affected by thyroid hormones.”
        http://www.ehow.com/about_5336171_thyroid-gland-do.html
        Joy find a competent doctor!!! Unfortunately I am under military health care and all my complaints fell on deaf ignorant ears until my body almost quit functioning. Hopefully you will be able to find one that will listen and knows something about the human body.

    • Linda, Look for an Endocrinologist (Specializing in hormones). I know someone in NJ– Perhaps I can get a name for you if you need help. The issues that you have all go with hypothyriodism and obesity. They can also be a symptom of a condition called Poly-cystic ovarian disease. Your hormones are out of balance and you need a specialist! I know someone who had this problem for years and never got help until recently. It is worth the effort to look into it more. I understand how you feel. i have Lyme disease and it creates similiar symptoms to yours. Email me! Donna

    • What about coconut oil? It is also a very high quality fat, that very under rated. And a very good substitute for canola oil. There is little discussed research that suggests it can be effective in treating all sorts of neurological diseases.

      • Hi Cindy,

        Coconut oil and butter are great! Look for unrefined.

        For more personalized nutrition advice, Dr Hyman’s nutrition coaching team would be happy to work with you on an individual level to help you reach your goals. To work with the nutrition coaching team please go to: http://www.bloodsugarsolution.com/nutrition-coaching/ OR call (800) 892-1443 to get started.

        • I went to a dietitian last week and that was a waste of time. He told me to eat margarine in a tub, no butter. He told me to eat more soybean, canola and safflower oil. I was told no coconut oil, water or milk.

          I did some research on the above “good oils”. After my research, not only did I write off the dietitian but the so-called good oils as well.

          I am going to try the coconut oil.

    • Not sure if you are still watching these posts, Joy, but I have suffered your same plight for years. Last Sept of 12 I ended up in the hospital and almost died. I wa diagnosed T2 as my BGL was almost 500. Prior to this I had NO energy and every muscle and bone in my body ached continually, it was extremely difficult to live and kind of a normal life. When I returned from the hospital I wa on approx 20 units of insulin. I vowed I would clean up my diet. I got rid of ALL grains in my diet, ALL processed foods, and ALL sugars, except that from a little fresh fruit. That was 10 months ago. Today, I have lost 50 pounds, my BGL are normalized and I am NOT taking any insulin. My energy is back, and I am off ALL pain meds which I use to live on just to function. Where I use to feel like 100 years old most days, I now feel like I did when I was in my 30’s. At 60 I feel better now than I did in my 40’s and I am now 100 more active than I have been in years, last week I went on a 10 mile kayak trip with my daughter. I would NOT have been even close to doing that one year ago.

    • I hate to admit that it has taken me a long time to really understand what bad oils do in your body. I am very health conscious, and eat organic as often as I can. I thought organic meant all ingredients in the package were organic. WRONG. I also thought a few organic chips with lots of fiber, the organic spread I got instead of butter, and the list goes on were never going to cause any problems. I knew safflower and sunflower oil were bad, rapeseed oil was bad, even soy not organic is really bad, which I did stay away from after I found eating tons of soy, organic or not, messed with my thyroid, something else I found out too late.

      After a year of strange terrible hurtful rashes here and there on my body, I looked into it. It was not the real food I was eating, it was the processed some time food I was eating, and the substitute butter was a huge culprit. But I guess I believed the label, thinking a little won’t hurt, and it’s organic. Wow, what a wake up call. And now I am off all of it, and I have some time to ponder, just how long it will take to get this junk out of my system…this is what happens when you let go of your belief system, the one acquired from being on the ball about reading labels all the way through, and taking time off from that thinking that if it says organic, it is! I cannot blame the food people, we have to be our own advocate of our own health.

      So I finally listened to my body saying this is enough, and if I would have kept this up, I wonder what other damage I could have caused, and in fact, just what I have done with food I felt was safe, and down the road what is next? It is not just the food that makes us ill, it is stress, no exercise, you know. I always exercise, drink pure water, but now, I really have to get on the train that is on the right track. A little becomes a lot if you do not really know what it is that you are putting in your mouth. I know people who are 90, I work with the elderly, I am one, and I am amazed that they are still running around. You know they have so many ailments, take so many pills, it makes me wonder how they got to 90? But, they do not have quality of life. What if you get to 90 without any ailments, gee, I have not heard of that but in a few obsolete cases? It is not too late for me, and so I will continue on this journey of life, and learn something new every day because that is what keeps me going, alert, awake, and happy.

      J Wilcox

    • You might want to check re invite health. I think they’re in or near Clearwater. If they’re like Brooklyn, they have a doctor in their store.

    • It depends on the source, but red palm oil is generally on a par with coconut oil for Omage 3 content and usability by the body.

  • 2 comments/questions:

    My understanding is that krill oil is the purest, most stable source of omega-3.

    I thought that canola oil is genetically modified.

    • Canola means Canadian Oil Association. It is rapeseed oil, which is toxic in its natural form. Canola oil is supposedly “detoxified”. It is worse than soybean oil. Probably on a par with used crankcase oil!

  • What is your opinion on the programs such as Dr Esselstyn’s “Prevent and Reverse Heart Disease” that tout super low fat diets? I have a 58 year old friend with heart disease that is going to begin a radically low fat, no animal products diet…. also low in protein. Any words of advice? Thank you, Lisa

    • Part of the plan is taking Fish Oil/Omega 3. Further I eat Flax Meal [and women can have flax seeds but men over 50 shouldn’t due to the concentration of vitamin A and what effect it can have on the prostate].

  • It seems you have missed the important role of saturated fats completely. They are the only stable fats…, and they tend to stabilize omega -3 that otherwise can cause havock due to going rancid… Also you leave out monounsaturates like Olive oil. Apparently the body is able to convert omega-3 (from vegetable oil) into the really good stuff DHA and EPA, in the presence of just, saturated fats!
    I have heard no credible theory how saturated fats could be or is damaging fro the body. All other fats require some “Antioxidants” may be a newbie just because of reduced saturated fat intake ! Saturated fat is the most stable type of fat. Canola (monounsaturated +vegetable omega -3) caused heart lesions which were mitigated when saturated fat was added to the diet! Read Dr Mercola’s “The Gerat Conola” here:

  • I think the article should have included some vegetarian and vegan options. I do not eat fish- or eggs….

    • I have access to Sacha Inchi Oil from the peruvian jungle and take a couple of tablespoons a day. It is 50% Omega 3, 42% Omega 6, and 8% Omega 9. Tastes neutral with a hint of nuts.

    • Vickie, the typical American diet contains way too much 9 and not enough 3. Much better to take fax one month and fish oil the next.

  • Several years ago I learned that fat is not the culprit, when I read “Fats that Heal and Fats that Kill” by Udo Erasmus. I started reading labels and noticed that in all fat free or low fat items, there is SUGAR… If I eat Cream Cheese, I eat only regular cream cheese, if I eat cottage cheese, I check the label for ingredients, if I eat whipped cream, only real whipped cream. But I may have only 1 serving of any of those once a year. I now use Udo’s Special Choice oil, at least 1 tablespoon a day and Flax Oil on roasted vegetables or in smoothies. I understand Coconut Oil is the best for “frying” but I do all my “frying” in broth now. Extra Virgin Olive Oil is ok, but seldom do I use it.
    This is why I choose to use Udo’s Choice Oil Blend: (and besides it tastes great)
    Udo’s Choice® Ultimate Oil Blend® is a special blend of carefully chosen, natural, unrefined, EFA-rich oils that has a pleasant, nutty, buttery taste. It contains oils from fresh, certified organic flax, sesame, sunflower and evening primrose seeds as well as oils from rice and oat germ, providing ‘minor’ ingredients with major health benefits. This oil blend has added non-GMO soy lecithin, which improves oil digestion and provides the building materials
    The Truth About Fat
    Most people think that avoiding all fat is the path to true health, but in reality there are two substances that can only be found in fat that are just as necessary to our survival as proteins, carbohydrates, vitamins and minerals. Of the many kinds of fats, only the ones called Omega 3 and 6 have been designated as essential fatty acids (EFAs) by scientists, because every living cell in the body needs these fats, but the body can’t make them on its own. A direct food source is always required.
    The key to health from fats lies in ingesting the essential ones in the proper ratio. This isn’t usually achieved as it has been shown that the average diet is far too high in omega 6 and dangerously low in omega 3. Another concern we face when choosing a source of EFAs is that the majority of oils found on grocery store shelves have been damaged by heat, light and oxygen and modern processing practices. These oils may no longer provide healthful EFAs and may even be harmful for healthy cell membranes. Ultimate Oil Blend also contains medium chain triglycerides, which are easy to digest and assimilate and can be used directly by our cells as a source of energy without increasing fat deposits.

  • Can anyone comment on the benefits of coconut oil? I noticed that this healthy fat was not mentioned in Dr. Hyman’s article.

    • Extra virgin, organic, cold pressed, coconut oil in my personal experience is a miracle worker.

      It raises HDL, lowers LdL, is high in mct which the body can use as fuel in place of glucose, it fosters muscle growth, it is known to be a real help, often referred to as a “cure”, for many neurological and brain diseases, particularly alhezhmers because it bypasses the need for glucose and can be used in place of glucose by the brain. It is antimicrobial, antifungal and it is good as a hair or ski onditioner. It is a saturated fat that is very healthy. It is not an omega 3 though so you have to balance it with omega 3 oils. Search Dr. Mary Newport… she wrote “what if there was a cure for alhezheimers and nobody knew” free reading as there is an article by that name as well as her book. It gives case histories…her husband has it you see. So she began to research…

      • You are so right Mary! I’ve been cooking with virgin coconut oil for about 6 months now and have lost weight, my HDL is at 80 and my LDL is 130, which is a desirable lipid ratio. Don’t let anyone sucker you into using canola oil instead of olive or coconut oil. Even “organic” canola oil is chemically processed and the stuff they use would take the rust off a trailer hitch. Really. See Debbie Amster’s post below-she is on the right track.

  • Another great article, thank you! I am curious about the fact that you did not include extra-virgin olive oil in your list of sources for good fat and did include organic canola oil. Isn’t canola oil a highly processed vegetable oil and with all the controversy with Monsanto can we be assured that even organic canola oil is not genetically modified?

  • Dr Mark, what do you have to say about seeds, like flax, chia or hemp? Are theses sources not as good as fish oils? Would love to know your opinion. Thanks!

  • Hi Dr. Hyman, I met you at IIN 5 years ago and I wish you had a school!! I have a question about eating fish…
    I met 2 well known doctors in this field of alternative medicine and both are now against eating any fish
    due to toxic levels. There was a study done on the cleanest lakes in the world…. even fish found there were
    very toxic. What is your opinion on this?? Also, what if one is eating enough good fats, and still has the
    above symptoms, indicating lack of good fats… Could there be a problem with fat absorption?? Do you
    recommend taking enzymes??? Thank You, Lucy Diana

  • Hi, I have been following what I think is a healthy diet for some time now. I noticed in your list of healthy fats you have organic canola oil which I find to be very controversial. Aside from articles I have read, my neighbors daughter when in college had a class in which they told her canola was very bad and was used for machines and should stay that way only. I have read many articles on coconut oil and avocado oil and was wondering what your thoughts on these oils are. Thank you Helen

  • My daughter steadfastly refuses to take a fish oil supplement even though she wrote a very thorough paper on that subject recently. She is vegan and has dry skin and the tiny bumps on her arms.

    • Wish you could just talk her into, even licking the threads off on the bottle. I have been restricting my intake of oils because of gallbladder problems and now introducing them back to my diet and even when I just lick the threads off the bottle, my body does this big sigh, like a big breath of releif, telling me that consuming the oil was “just what the doctor ordered”. Good luck.

      • This product does taste very good but it also contains sugar. Much better to go with the plain oil.

        • Omega Swirls do NOT contain sugar… They now contain xylitol. I think they had fruit juice in the past. i have taken them for years. I have not had them in months. But, that explains why i have had horrible PMS for several months in a row. I’m gong to buy another bottle this week.

    • for the dry skin she should consume and use as a body lotion virgin coconut oil…check out this site and it will give you tons of information…

    • Susan, your daughter’s intellect, like many knows what is right but we often need something to propel us to actually do what we know is good for our body and mind. Humans often require a crisis to shake us up and wake us up to the reality of our choices. Be patient with her, love her despite her choices and how she ignores your wisdom. She will do what her body needs or pay her own consequences, which is our human right as well.

  • over the last two years I’ve been trying to turn my health around,having a higher blood sugar put me in a pre-diabetes stage,had two hip resurfacings-due to osteoarthritis,and only 56.Sore joints,pain stiffness,losing mental clarity issues bloating when I eat bread,kidney stone removal,fatty liver etc. So with the help of my wife and son,this is what I’ve done so far. Started using poloquinhealth products,turned to a Paleo diet,got in the gym,lost 40 lbs,current weight 240, I’m 6′

  • I’ve been on the diet recommended by Dr. Esselstyn and T. Colin Campbell (of The China Study) for about 6 months now and have lost 26 pounds. My husband has lost almost 30 and we like the diet because we can eat all we want as long as we stick to the list of “good” foods. We feel great and have more energy, better digestion, etc.

    Your recommendations (from what I can discern) appear to be partly in agreement–whole foods, lots of fruits and vegetables–but you are still recommending added fats (canola) and meats. Wish you put out an article on how and why you differ, as we understood that Bill Clinton followed Esselstyn’s program, not yours. I am very reluctant to go back to meat in any significant quantity after reading the China Study.

    • I am now on the ENgine 2 lifestyle.. from Esselsteyn… and I am hesitant to ever go back on meat… I do eat fish but I am so worried about that now.. I like to get my healthy oils and fats from avocado or olives… not canola.. and was supprised you added it to your list.. I use barleans… omega 3 supplements in a liquid form.

    • Raptor – I just want to tell you that I have read many criticisms of the China Study — that said Campbell really messed seriously with the data. (I’m sure you can Google reviews of it.) It’s great that you are feeling good — and this is perhaps the right diet for you. I agree on canola for sure, I’m been impressed with Bruce Fife’s work on both coconut and Red Palm oils too, and you may want to investigate them. They are not Omega-3’s though, and I’ve heard krill oil may be best for that. With regard to eating meat, I’ve read lately that the critical thing about that is that it needs to be grass fed to the end, to preserve the omega 3’s. Some of this is per Dr. Weston Price. I also love the work of Dr. Peter d’Adamo in his Eat Right for Your Blood Type books . . there is lots of research behind them. Also Donna Gates’ Body Ecology work is fantastic. If you should start feeling weak, or just like you need more oomph, your blood type might be O or B, and you could consider eating grass fed beef or lamb, per Dr. d’Adamo.

  • As an educator for the past 20 years, I have become increasingly aware of just how much the processed diet has led to the inability of my students to be able to remember concepts as well as apply them and make connections. The type of food that they ingest on a regular basis is horrible. And yet, this country’s inability to offer organic food and better choices at a reasonable price is unconscionable.

    We are caught in the middle, as the messages for food in the media skew towards the processed and unhealthy. Our kids and many adults are addicted to the garbage that makes them fat and only fattens the wallets of the monster corporations.

    Support whole foods and organic farming. Find a way to subsidize those industries while taxing the others at a very high rate to pay for the health issues they create.

  • 10 years ago I had Lasix surgery on my eyes. I was using a CPAP machine for sleep apnea so I already suffered from “dry eye”. Boy did my eyes get super dry and the eye surgeon recommended an eye vitamin 2x a day that has both fish oils and vegetable omega 3. Theratears eye vitamin developed by an eye surgeon
    In 2 weeks…no problems.
    And my hair was healthier, skin supple,,,not to mention all the good things it was doing for my arteries.
    I have used it faithfully since.
    I think now I need to increase the dose…and of course eat more sardines and salmon.

  • I have learned to incorporate good fats into my diet. I take 1 Tbsp. of ground flax seeds into my fruit-flavored protein shake (Spiru-tein brand protein shake powder-available at http://www.luckyvitamin.com) each morning. You don’t even taste the flax seeds when blended into the shake. As a mid-afternoon energy snack, I have 1/4 cup mixture of whole, unsalted almonds, walnuts, pumpkin seeds, and sunflower seeds. This helps to alleviate that usual energy slump that otherwise occurs around 3:30pm. Because of its mercury content, I have eliminated tuna and swordfish from my diet. Instead, I buy frozen wild salmon which I poach in water w/ a couple of bay leaves, peppercorns, and some “Old Bay” seasoning. After it has cooled, I put the salmon in the food processor with a spoonful of “Vegennaise” (mayonnaise substitute made from grapeseed oil) and some dried dill, a few drops of fresh lemon juice, a bit of salt and pepper. For supplements, I take a flax oil capsule after breakfast.
    I will occasionally buy an avocado to add to my lunchtime salads, but I find them so delicious that I find it difficult to restrict my portions with them.

    I hope that some of this is of help to you!

  • I have been avoiding egg yolks for years because my cholesterol is a little high. Apparently, I was getting bad advice. Why have doctors been saying not to eat egg yolks for so many years?

  • Thank YOU Dr Hyman for your Great advise !
    I’d love to hear your thoughts about virgin Coconut oil & it’s effects on the human body !!

  • Thank YOU Dr Hyman for your Great advise !
    I’d love to hear your thoughts about virgin Coconut oil & it’s effects on the human body !!

  • Do you have an opinion about coconut oil as a beneficial fat source? Also, it seems that there are mixed opinions about canola oil. Are you familiar with the controversy and if so what are your thoughts?

  • This article made no mention of saturated fats such as coconut oil or discuss the pros or cons of hydrogenated oils.

  • I have heard a lot about coconut oil as being a good fat to eat regularly particularly good for alzheimers and parkinsons. What do you think?

    • I have heard that coconut oil is a healthful choice also and have implemented it into my diet and also as a skin moisturizer. What is your take on coconut oil, Dr. Hyman, as far as a healthy fat?

    • I liked the atrticle until I got to canola oil and that is really bad oil and a better oil would have been coconut or olive as long as you don’t heat olive oil. I know people using coconut oil(organic, extra virgin, cold pressed) for alzheimers and parkinsons and say they see a big difference in their symptoms. I am surprised about the use of canola which in my opinion and a lot of other people is only good for soaking your paint brushes in as it comes from rape seed.

    • Coconut oil is great for nutrition but does not have omega 3’s…though it will help you lose weight too…check out this site..this is where I purchase my coconut oil..they have the answers you may need. They have a cold pressed virgin coconut oil for cooking when you don’t want the smell or taste of coconut oil…just wonderful..also they have one designed for pets…my kitties love it.

  • For the past 6 months, after being diagnosed with cancer ( I am 36, and HAD stage 2 endometrial cancer) I have been following the gerson therapy. Tons of veggies, all organic- NO processed food or preservatives. Not only did my tumor shrink but my migraines went away, and my insomnia is gone. I am taking Krill oil, as is my son who has ADHD and aspergers and anxiety. Is this a good source of omegas? I tring flax seen as well and through it into everything.

  • good article. The more that comes out about good fats the better. I’ve been a vegan for many years, grow my own sprouts, juice lots of greens, and have always been tweaking my diet. I’ve learned that lots of the fats you’re talking about are very beneficial and I feel better when I take them. I eat 1 or 2 avocados a day, in addition to fresh ground flax or chia in my morning smoothie as well as half the meat from a young Thai coconut. I also cook with coconut oil, and have added wild salmon and sardines to my diet 4 or more times a week. I don’t eat any other animal products as they create an acidic state, that I believe creates an environment for disease. I wonder what your thoughts are on that . The omega 3s, flax, hemp and fish oils are easy to get on a daily basis, and the 6s, borage, evening primrose, sesame seeds and grapeseed oil are what I normally use. Any improvements I can make?

    Great articles though, very much enjoy getting them.

  • You mention safflower oil as being one of the cheap oils, and will not be beneficial to my arteries. Now Dr. Oz is saying that safflower oil is beneficial for raising HDL, decreasing C-reactive protein, and reducing belly fat. Now my friends and I are confused! Can you address this? Thank you.

  • “The omega numbers (in this case 3 and 6) refer to where the hydrogen atom joins the fat molecule.”

    No they don’t. They refer to the place where there are two hydrogen atoms missing. They refer to the place where the fat is “unsaturated” (“saturated” in this context means that there are no double bonds, all possible double bonds having been replaced by an additional pair of carbon-hydrogen bonds).

  • As far as sources of healthy fat, such as eggs and wild fish, how much is too much and what are the dangers in exceeding them? For example, I eat a serving of wild salmon three times a week for dinner. But I also consume other wild fish such as cod on the days I don’t eat salmon. One night a week, I allow myself a serving of grass fed steak. Even though the fish I’m consuming is wild and not farm-raised, should I cut back and how much? Same question about eggs. I enjoy eating scrambled eggs as part of my breakfast. I make sure to mix lots of veggies with it. But in your article, you state a person should not eat more than eight eggs a week. I’ve been consuming three eggs per day for years now. I recently had my cholesterol checked. My HDL was 68, however my LDL was 125. I attribute that not to my high egg consumption, but rather my love of sweets which, up until recently, I had been having too much of. My blood sugar is 101, which further illustrates why I need to eliminate sugar. My triglycerides are 70. So basically, I’d like to know whether it’s safe to continue eating three eggs per day provided I eliminate sugar. I’m confident that both my LDL and blood sugar will come down now that I’ve cut out sugar, grains, and dairy. Should I reduce egg consumption as well or wait to see what effect eliminating sugar and grains will have?

  • What about 100% free range chicken and 100% grass fed beef? Those are both rich in omega 3s and are also known to be a large part of the diet of “early humans.” “Wild-caught” fish is just another way of saying fish that eat their natural diet and live in their natural habitat.

    When you eat animals, always choose animals that eat their natural diet and live in their natural habitat. It’s as simple as that.

    As for vegans, avoid all processed fats! Cold presssed olive oil, never heated, in small amounts, is all I would do. Then eat lots of sea vevetables, seeds and nuts. Ascentia has a good vegan omega 3 supplement, it contains more EPA than most.

  • Two years ago my asthma became really bad. The western docs did all kind of tests to find out that my asthma was “bad”!!! I started acupuncture and the acupunturist suggested a strict diet restricting all processed/inflammatory foods. After several weeks, not only did the inflamation disappear but I dropped 40 pounds!!! I had also trialed gluten free eating, which led to food sensitivity testing through HyVee Food Store. Working closely with the dietician, I found out I was sensitive to several foods as well. After eliminating my reactive foods, my asthma all but disappeared. I am currently on a 3 day rotation and can eat most everything, while keeping almost all of the weight off! My doctor even told me that I could try going off my asthma maintenance medicine!

    I am off most of my meds, supplementing with CoQ10, multimineral/vitamin, herbal med for hot flashes, Barleans Omega 3 liquid, and Vitamin D drops.

    I share this successs story because there are so many people who are sick because of the inflamation which recks havick in the body. It all comes down to the choices people make as to what they put in their bodies and how much they move their body!!

  • I have been on the Daniel Plan for over a year, thanks to you. I take an Omega 3 supplement every morning and evening. In the past month, I have switched to a whole foods, plant based diet (not vegan, I do not eat processed food). My blood sugar levels have never been better, I was having borderline diabetes numbers when I started the Daniel Plan, but they are very low now. Thanks for the help, you are a lifesaver!

  • Fish oil, even though tested for many pollutants is not tested for all and may contain significant amounts. Fish themselves may be even worse. Also, large amounts of animal protein in diet increase IGF-1 production which in turn raises cancer risk. And eggs increase risk of diabetes.

    Algae sourced omega 3’s are now available at reasonable price. That is where the fish get theirs. They do not manufacture it but the tiny fish eat it in the algae they eat and in bigger fish then eat the smaller fish. There are a number of quality brands out there though probably best to get one in liquid form and not encapsulated so that you can check for rancidity on an ongoing basis as you consume it. Of course store under refrigeration or in freezer.

  • Hi Dr. Hyman,

    Thanks for all your articles. With this one you have identified some symptoms that I suffer from but until I read your article did not know what was causing them. Oddly, though, these symptoms did not show up until I started being more careful about my diet (about 2 years ago). I currently eat salmon at least twice a week and take a fish oil supplement (2520mg 650 EPA/450 DHA), exercise 5 days a week , don’t eat junk food or sugar and cook everything using only extra virgin olive oil. In fact, my only vice is peanut butter on whole wheat toast, which I eat about twice a week. I am not sure about the quality of my fish oil or whether the salmon I eat is sustainably raised and wonder if either of these issues could be the source of my symptoms.

  • Cell walls? Really Dr. Hymen. What’s next? Should we all take copper supplements to make sure our chlorophyl
    molecules are structurally sound?
    As any high school biology student knows humans do not have cell walls. Only plants do. Humans and all other animals have cell membranes. While this may seem to be a minor inaccuracy, there is a world of difference between the two. You didn’t just mention it once, but rather you informed us of our need to have healthy cell walls at least a half a dozen times. Informed readers have to wonder what else you have gotten totally wrong.

    • Maybe “cell walls” is easier to understand than “cell membranes”. I think you are nit-picking.

  • I’ve discovered chia seed, you can find it in bulk at aliveandaware.net.

    1 Tablespoon has:
    Omega 3 (ALA) 2,375mg
    Omega 6 (LA) 875mg
    Omega 9 (OA) 290mg

    I take 3 Tbs daily in diluted juice. Excellent!

  • I agree with everything except the canola oil. A little more research will uncover the truth about it. Coconut (non-hydrogenated), Palm oil (n-h), and a derivative of coconut oil, MCT oil, (medium chain trigycerides) are excellent in that that are processed differently by the body in that the coconut oil goes straight to the liver and is used immediately for energy. All veg. oils are damaged by heat above 110 degrees. Palm is best for high heat if you must fry something. Even the wonerful Olive Oil cannot take the heat. Use it on salads. My wife is a vegetarian but accepts the fact that we were meant to get omega 3s from fish sources. Without her Carlson Lemon flavored cod liver oil her joints suffer greatly.
    Not that she neccessarily enjoys it. Cold pressed flax seed oil is another great omega 3 source but becomes supercharged when blended with organic low fat cottage cheese (sorry, vegans). It actually has remarkable properties when mixed at 4T Flax oil to 1 cup Cottage Cheese. Google Dr Joanna Budwig and she how she cured cancer, heart disease, diabetes, arthritis and more with this miracle combination.

  • I recently saw a Dr. Oz show where he said to eat Safflower oil, it helps with weight and diabetese is he wrong?

    And I burp up omega 3 pills and I dont like fish, so now what?

    • There are fish oil capsules available which are burp-free..we use Thompson’s Salmon Oil 1000 – but we are in New Zealand, and i don’t know where else they are available and under what name.

  • T

    I stopped eating processed foods when I moved from the USA to Europe. That was in 2008 and I feel much better than I did in 2008. Also recently I have started juicing and find I have a lot more productive time in my day than I did before, I feel quite a bit better. I juice both raw vegetables and fruits.

  • Dr.Hyman,
    Need any info you can give me in reference to eliminating myelofibrisis.
    This is rather urgent. Thank you.
    Joseph Lo Grande 201 High Meadow Terrace,Abingdon, Md. 21009
    410-515-9599 [email protected]

  • Wow!!! Great information!! I’ve always wondered what the hoopla was about Omega 3 this and Omega 3 that! I’ve noticed, Dr. Hyman, you connect a LOT of dots for me!! Thank you!!

  • Love your information, Dr Hyman. At age 62 I am determined to live a lifestyle that gives me the best health that I can have. I eat very little processed foods. My fats include coconut oil, coconut butter, olive oil and butter. I take Dr. Mercola’s krill oil capsules daily. My bloodwork looks pretty healthy except my fasting glucose was 100 which concerns me. However, my insulin was 2 which I believe is good. I don’t eat sugary foods or grains. I avoid gluten. Lately I’ll oten have one avocado in my green salad daily. Breakfast used to be 3 eggs scrambled with vegetables but for the past year I am having a green smoothie – whey or brown rice powder, lemon, 1/2 granny smith apple, cucumber, celery, babyromaine lettuce or kale, cinnamon, bee pollen, ground flax seed, blueberries. I do have some memory issues and sometimes feel quite muddle-headed. Thank you for all your information!! It’s tops.

  • When I stay on my Cod Liver Oil faithfully and my magnesium (Natural Calm) I find I have the best results with memory and focus ability. I think that is my magic combination, and I take a Living Green Multi nowadays with this and try to eat as many fresh vegies and fruits as possible. When I am bad or have had things that are not that good for me I try to follow up with several days of fresh vegies/fruits to balance out that ph. I also prill my well water w/ magnesium prills for better hydration and when I get off track of doing these things I do find that concentration can be an issue. I also use a nascent iodine a few times a month, and so far my body has balanced out quite well. I look forward to really taking in all of your blood sugar information going forward, as I had a spinal injury in 2003 and have carried about 60 extra pounds that have been hard taking off because of soft tissue issues when working out. I hit roadblocks in this area. Of course I also take Vitamin D drops daily (we do live in NE!) 🙂 Again, if any of my routine falls off track I do really notice it. I am going to be 47 in May, and my friends all tell me I look like I am mid 30’s, am very thankful for this! I would like to think it is because I use vitamin C in my face cream and take my Omega 3’s and drink SO much water to keep my skin healthy. 🙂

  • I eat very little processed food, except oat crackers and occasionally organic chicken sausage. I do eat wild salmon & omega 3 eggs. I’ve found ground chia seed to be helpful not only for omega 3 but also for fiber and easy elimination. I also eat flax crackers, walnuts, almonds, macadamia nuts, coconut oil spread, I rotate sunflower, peanut and walnut oils, with occasional roasted sesame oil. I have had challenges with memory problems, feel better with some supplements, run out and then forget! I’m trying to walk regularly, but then my allergies kick up this time of year. (I was told that regular exercise was the only thing documented to improve memory.)

  • I use rice bran oil for my cooking and extra virgin olive oil for salads etc.Is this a good oil (rice bran) to use or should I change

  • I have been following a strict vegan (no oil, no dairy) diet for six months. My A1c dropped from 6.4 to 5.8 and I dropped from 180 to 160, but my trigycerides went from 96 to 136 and my good cholesterol dropped to 39. What am I doing wrong?

  • Hemp and chia seeds are balanced in omega 3 and omega 6. Ratio of 3:1 omega 3 to omega 6. They are also good protein sources.

  • Due to problems with fat digestion, I itch all over at times. I use extra virgin organic olive oil & extra virgin organic coconut oil. I take digestive enzymes. I eat a healthy diet. Will you please give me suggestions.

  • I understood that palm oil was a bad thing and so have avoided any foods containing it but I see that some people on here are promoting it. What is the truth about palm oil (apart from the fact that it is destroying the habitat of Orangutans).

    • Agree!! it’s killing sooo many orangutangs and their babies. many show up abused and starving at villages. very very sad. AVOID PALM OIL. Posters & facts have been shard all over facebook for 2 yrs I’ve been on.

  • What about flaxseed? You did not mention it as a good source of omega-3. I am vegan therefore I do not eat fish, eggs or dairy. I eat walnuts (raw) and ground flaxseed. I also consume 100% whole grain bread that has flaxseed.

    In the scheme of good fats, where does avocado stand? It is supposed to have many heath benefits and it is a high fat vegetable. Do you see any value in it?

  • What about flax seed? It is a good source of omega-3 and yet you do not mention it in the article. I am vegan so I get my omega-3 from it and from raw walnut.

    Where does the high fat avocado stand in terms of good fats? In everything I have read, there is a lot of health benefits to be derived from consuming this fruit. What is your opinion?

    • I was on the beta diet, Dr Hyman talks about in his book and had amazing health benefits in 6 weeks. (no more gas and bloating, improved digestion, stopped constant throat clearing and mucous production that accompanied it, lost @ 16lbs, 5 inches from my waist, more energy, less muscle and joint pain and more.) I continuted the beta through the holidays–and then, the part of the country I live in had a snow storm causing me to be snowed in. When my healthy food was gone, I had to eat what was left. That meant some less healthy foods I’d bought for my grandaughter’s visits–things with gluten, dairy and agave, as well as other things I’m allergic or sensitive to. A week and a half of eating that stuff and my symptoms gradually returned, along with six pounds! What I put into my body is vital to my health. It is much harder to get back into my beta routine than I would have liked. The snow is gone, and I can shop for my life-giving foods. I have been given a valuable gift that I can’t afford to take for granted, since I have chronic health problems due to toxic exposures. Those exposures were something out of my control, but now I have the knowledge I need to help my body heal. Just a note on healthy fats, I learned about Krill oil nearly 10 years ago and will take it the rest of my life. Organic, free-range/grass-fed, cold-pressed, omega-3s’, raw—–these are a few of the words/phrases that are important to my new anti-inflammatory life-style. (and yes, the Blood Sugar Solution did change my life.)

  • you didn’t mention other sources of good fat such as avocado, coconut oil, hemp seeds etc.

  • Unfortunately Dr. Hyman does not make the distinction between raw fats and cooked fats, and this is crucial. Cooked fats (as in meat) are corrupted on two levels: 1) they are oxidized, and 2) they become like trans-fats, more difficult for the body to break down. This “burns out” the body’s ability to produce lipases (the enzymes that break down fats) which results in higher levels of triglycerides, cholesterol, body fat, and reduces cell membrane permeability– in essence, all the precursors for diabetes. Even organic Canola oil is high heat processed and therefore cooked, as are most other cooking oils on the market, except olive oil and coconut oil.

  • I take omega 3, I am a borderline diabetic and my cholesterol is 236. I have been like this for some 20 years now, maintained it by excercise and watching diet, but unable to reduce it. Any more suggestions??
    Also wanted to know if omega 3 is helpful for schizophreni as you mentioned in your newsletter above?? Please let me know, this is very important. Thanks

  • Thaks Cat for understanting. I was hoping Dr. Hyman could point me in the right direction as far as finding a good doctor.

    • Hey Joy,

      If you’re looking for a doctor who practices functional medicine, you might try the search function at the
      Institute of Functional Medicine: http://www.functionalmedicine.org/practitioner_search.aspx?id=117
      These doctors are still far too few between but hopefully folks like Dr. Hyman and Dr. Daniel Amen will continue recruiting doctors – and the insurance companies that are obstructing them through lack of coverage!

  • Dr. Hyman,

    I agree with you that we need lots of omega-3 fats. They reduce pro-inflammatory TNF-alpha and exert many beneficial effects.

    Another oil we need is olive oil, because it helps against cancer, is efffective in achieving ideal weight, improves lipid profiles,and protects against metabolic syndrome. What could be better than salmon with olive oil!

    Reference: Current Pharmaceutical Design, Volume 17, Number 8, March 2011 , pp. 769-777(9)

    Best,
    EH Corsi

  • I have a problem with the canola oil. God didn’t put the canola plant on earth and Monsanto has the patent. How can that make it good for us?

  • I’ve been on the fence about omega-3 enriched eggs. I haven’t seen any data [yet], but I suspect they will have higher levels of xenoestrogens and/or endocrine disruptors.
    +1 for Weston A. Price!

    Bill

  • What about Sunflower Oil? I’m interested in using a chip product made of beans and flax that is gluten free, low glycemic with 1200 mgs omega 3s. Sounds healthy enough and would be a nice compliment for soups, salads, etc, but it is made with sunflower oil. Is this also a no-no?

    • Hi Dale,

      Probably best to stick with oils in their raw form as vegetable oils such as this can lead to inflammation upon oxidation. usually “chips” and snack foods like this are marketed with more shine than ought to be included for the conscientious shopper… These foods are more recreational and might be used 10% of the time. If you are following one of Dr Hyman’s programs such as the Blood Sugar Solution, best to avoid processed products such as this until the program is up. For more guidance, please see see:http://store.drhyman.com/Store/List/Coaching-Programs

  • Hello. Recently I’ve heard of a new product called “fermented” cod liver oil. Do you know anything about this? Is this marketing scam or is there some truth to Green Pastures claims of it being more nutritious. I’ve suggested this product to Consumer Labs to include it in its next cod liver oil test. Thanks!

    • Sorry for the delay in responding. No we have not heard of this product.

      Wishing You the Best of Health!

      Dr. Hyman Staff

  • “The Blood Sugar Solution” has changed my life forever! After struggling with my weight for 63 years, I finally know how to live the rest of my life free of food addiction. My priorities have changed because I thoroughly enjoy being liberated from the physical and mental limitations that excessive body weight impose. Personal health is my first priority everyday.

    Thank you Dr. Hyman for showing how to be in control food rather than having it control me!

  • I have been using virgin organic unrefined coconut oil for many years for cooking & baking. It is the perfect choice. Olive oil turns rancid at high temperatures.

  • ALA from seeds is poorly converted to DHA/EPA in your body and you will find it very difficult to get enough good omega 3 from seeds. Was surprised by the canola oil suggestion as well, seems out of place.

  • These paver stones by Dr. Hyman are the yellowbrick road to success. I know, I have gained my life back. I hopskotch into work daily and sing zippadedodah, and my associates accredit this all to Dr. Hyman! 🙂

  • Dr. Hyman’s approach for treating the causes as supported with the latest cutting edge scientific findings is unique.
    More over out of dozens of books on these subject matters, I find his most reader friendly and helpful in treating oneself with utmost caution. It is possible because he gives clear boundaries of areas in which self help is advised. Beyond which one should be monitored by professional doctors. I developed immense admiration and respect for him because he even guides you as to how to make your own doctor aware of ‘Functional medicines approach’. A great selfless work to help humanity to achieve health and safeguard it from the unscrupulous propaganda by medicine manufacturers.

  • I changed the fats I was eating and had a lot more energy the first week and then that changed. I don’t know what I was doing differently except using a lot more butter, coconut oil, olive oil, fermented cod liver oil, and eating fruits, vegetables, legumes,whole grains like oatmeal and ezekiel bread, eggs, some meat, plus drinking alot of water and fruit and vegetable juices. This was about 8 months ago and when I started the only reason my energy would go down was if I exercised. Then maybe 2 days later it would be back. 2 weeks after I started I got sick for a few days and breathing through my nose became worst. I’ve also added more cheese, raw milk, and tried a couple other fats like bacon or duck fat which seem similar to coconut oil in their affects. I’ve tried to do exactly what I did then but it’s not easy like getting up early in the morning and starting it with some watermelon plus I’m not sure I remember everything I did. I guess I’m not getting enough omega 3s or protein and maybe something else. Sometimes I even feel like my energy is coming back like when I tried some chicken and got a nice booth just eating the skin but I’m not sure what’s going with my breathing? Do you have any ideas? I hope I’ve been clear and thanks

  • Hopefully you can pull up these two articles on canola oil. Bad! Bad! Bad! Also, like soy, it is one mostly likely to contain GMOs.

    http://www.westonaprice.org/know-your-fats/the-great-con-ola?qh=YTo3OntpOjA7czo2OiJjYW5vbGEiO2k6MTtzOjM6Im9pbCI7aToyO3M6NDoib2lscyI7aTozO3M6Njoib2lsaW5nIjtpOjQ7czo1OiJvaWxlZCI7aTo1O3M6NToib2lsJ3MiO2k6NjtzOjEwOiJjYW5vbGEgb2lsIjt9

    http://www.westonaprice.org/know-your-fats/canadian-trans?qh=YTo3OntpOjA7czo2OiJjYW5vbGEiO2k6MTtzOjM6Im9pbCI7aToyO3M6NDoib2lscyI7aTozO3M6Njoib2lsaW5nIjtpOjQ7czo1OiJvaWxlZCI7aTo1O3M6NToib2lsJ3MiO2k6NjtzOjEwOiJjYW5vbGEgb2lsIjt9

  • In your suggestions about healthy fats I missed you mentioning flax seed, which can be added to any food, such as breakfast cereals or porridge, and which, if organic and freshly ground, might be a good supplement of omega-3.

    I am also disappointed about your suggestion of using canola oil, which seems to have a very bad press, even if organic, because of the treatment the original rape-seed-oil needs to undergo to making it palatable for human consumption, a method that was developed in Canada, which is why it is called “CAN-OLA”.

  • i have gotten pain relief from eating organic hemp oil on salad and cooked veggies and eating avocados. hemp oil has replaced my oiive oil and eating less fat from dairy also has helped with pain . my skin looks better and i feel better with the use of hemp oil . great stuff ! E

  • Dump the canola and embrace the coconut! Canola, even organic is poison! I’m so confused why you would suggest it!

    • Dear Krissy,

      Yes, please use coconut or grape seed in lieu of canola oil.

      In good health,
      The Nutrition Team

  • Unfortunately, I have a fish sensitivty. Not sure yet if it is all fish but certainly salmon and trout. I learned about sensitivities in Dr Hymans Ultramind Solution and it was a life changer (it sounds odd I get this horrible pressure in my head, difficulty concentrating, irritability – no pain but it is worse than pain). I am still experimenting to see if there is any fish I can eat but my symptoms are possibly triggered by flaxseed oil as well. My question is It is possible to be sensitive/allergic to Omega 3 in general? What are my best options for Omega 3 besides fish? Coincidentally (and more recently), I follow an ms diet limiting saturated fat more recently as well after some neuro issues. Still trying to sort it all out.

    • Dear Joan,
      Thank you for your interest in Dr. Hyman’s work. You can try incorporating hemp, chia and flax seeds along with walnuts into your diet. For more personalized nutrition advice, Dr Hyman’s virtual nutrition coaching team would be happy to work with you on an individual level to help you reach your goals. To work with the nutrition coaching team please go to:http://www.bloodsugarsolution.com/nutrition-coaching/ OR call (800) 892-1443 to get started.
      In Good Health,
      The Nutrition Team

  • I am very surprised to see the recommendation of Canola Oil. I agree with many of you with that concern. Canola Oil is far from an oil in it’s natural state. Without major processing the oil is toxic and intolerable. Why recommend this oil when there are so many other oil out there that are so much better for you?

    • Dear Sandra,

      Thank you for your comments re: canola oil. We agree and suggest using coconut oil or grape seed oil in place.

      For more personalized nutrition advice, Dr Hyman’s virtual nutrition coaching team would be happy to work with you on an individual level to help you reach your goals. To work with the nutrition coaching team please go to:http://www.bloodsugarsolution.com/nutrition-coaching/ OR call (800) 892-1443 to get started.
      In Good Health,
      The Nutrition Team

  • Eat lots of fibrous foods because they are rich in anti-oxidants, for
    instance, fruits and vegetables. One of the simplest and healthiest
    solutions for hair loss is to improve your diet.
    I learned this simple homemade hair gel recipe from my sister, the Martha Stewart of
    the family.

  • Dr Hyman, I see that you recommend Organic Combination Flax And Borage Oil in some of your recipes, but I cannot buy it in Brazil. I can only find Barlean’s Flax/Borage Oil Combination Capsules. Can I break the capsules and use them in my recipes? Thanks!! 🙂

  • Appreciating the dedication you put into your site and detailed information you present.
    It’s nice to come across a blog every once in a while that isn’t the same out of date rehashed
    material. Fantastic read! I’ve bookmarked your site and I’m including
    your RSS feeds to my Google account.

  • My husband started using coconut oil by taking 3tlbs. 3times a day. When he went for a blood test, his lipase numbers went up to 1000. Was told to take him to the hospital. When we went to the hospital the following day his numbers dropped to 30. My holistic Dr. thinks he was taking to much coconut oil and that his pancreas to handle. Is that possible or should he go for more test?

    • Hi Kathy,
      The pancreas secretes lipase, a digestive enzyme that breaks down fats, in response to fat in the diet. It is very likely that the high amount of coconut oil your husband was eating affected the level of lipase. Please encourage him to reduce his intake of coconut oil and ask his doctor to retest his number to confirm what caused the high level.
      Wishing you and your husband the best of health,
      Dr. Hyman Staff

  • I have just learned something very important I do eat sardines 3 times a week in spring water and as far as eating omega 3-6. Does cool the body off. I thought it was do to me loosing body fat was why I am cold a lot more then before Maybe it has something to do with them both. I have had major damage to my body and I do hurt quite a bit. But I did go about two weeks without eating sardines and I did have a LOT of pain in my joints. And starting to relies I went so long without sardines I started back on my three cans a week and most or a lot of the pain went away

  • Hi, Thank you for your informative article. This week marks my 1st year anniversary eliminating all processed foods from my diet, and replacing all fruits, vegetables, eggs, dairy products and fish to organic versions. I am also meat-free (red and poultry). The only oil I use is organic extra virgin olive oil. Sometimes it’s hard to find though, so I am tempted to buy organic safflower or sunflower oil. Can you please tell me if the organic versions of sun or safflower oil are healthy options, and if not, are there any organic, bottled oils which are as healthy as olive oil? This would greatly help our family. Thank you so much!

    • Hi Shari,
      Choose organic and expeller or first cold pressed oils when possible. Recommended oils include sesame, coconut oil, or grapeseed oil for high heat cooking and extra-virgin olive oil, walnut oil, flaxseed oil, or avocado oil for low heat cooking and salad dressings.
      Wishing you the best of health,
      Dr. Hyman Staff

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  • I love ur web page. I am fascinating with oils and learning the difference between good and bad fats. I love coconut oils, pumpkin seed oil, black-seed oil, emu oil, avocado oil, flax seed oil, castor oil and others. I love to go for cold pressed, virgin organic oil and I so love macadamia oil. May be more pricey but worth it.

    I stopped using these oils for years and my memory went crazy. Short term memory loss but mines was bad so I will start using them again. I’m only 47 and also started the menopause and was diagnosed with fibroid and my blood and iron level was dangerously low, My iron was only 3 points, it should be 12. So you can imagine the state I was in. Lost weigh, irregular heart beats, cold sweats, not sleeping properly and feeling very weak. These oils among others foods will help me,

  • Dr Arrun Kumar Sharma believes relationships are built upon the synergy through responsible partnerships and collaboration whether it is with the local government, community institutions, or civil society organizations.