Historical Indigenous diets have typically been comprised of traditional foods that are high in animal protein, nutrient-rich, and low in fat or high in marine sources of fat. ^[1]

Traditional Indigenous diets help to provide a healthy dietary pattern of fats by increasing the consumption of omega-3 fatty acids and decreasing the consumption of saturated fatty acids.^[2] For example, marine sources of fat such as salmon are rich in omega-3 fatty acids which decrease the risk of cardiovascular disease.

Lipids are important molecules that serve different roles in the human body. A common misconception is that fat is simply fattening. However, fat is probably the reason we are all here. Throughout history, there have been many instances when food was scarce. Our ability to store excess caloric energy as fat for future usage allowed us to continue as a species during these times of famine. Hence normal fat reserves are a sign that metabolic processes are efficient and a person is healthy.

Lipids are a family of organic compounds that are mostly insoluble in water. Composed of fats and oils, lipids are molecules that yield high energy and have a chemical composition mainly of carbon, hydrogen, and oxygen. Lipids can be used for energy and function as energy storehouses, serve as structural components of cell membranes, insulate and protect our organs, and transport fat-soluble vitamins.

The three main types of lipids are triglycerides, phospholipids, and sterols. Triglycerides make up more than 95 percent of lipids in the diet and are commonly found in fried foods, vegetable oil, butter, whole milk, cheese, cream cheese, and some meats. Naturally occurring triglycerides are found in many foods, including avocados, olives, corn, and nuts. We commonly call the triglycerides in our food “fats” and “oils.” Fats are lipids that are solid at room temperature, whereas oils are liquid. As with most fats, triglycerides do not dissolve in water. The terms “fats”, “oils”, and “triglycerides” are discretionary and can be used interchangeably. In this chapter, when we use the word fat, we are referring to triglycerides.

Phospholipids are water-soluble and are found in both plants and animals. Phospholipids are crucial for building the protective barrier, or membrane, around your body’s cells. In fact, phospholipids are synthesized in the body to form cell and organelle membranes. In blood and body fluids, phospholipids form structures in which fat is enclosed and transported throughout the bloodstream.

Sterols are the least common type of lipid. Cholesterol is perhaps the best well-known sterol. Though cholesterol has a notorious reputation, the body gets only a small amount of its cholesterol through food—the body produces most of it. Cholesterol is an important component of the cell membrane and is required for the synthesis of sex hormones, vitamin D, and bile salts.

Later in this chapter, we will examine each of these lipids in more detail and discover how their different structures function to keep your body working.