In the world of fad diets and "loose weight quick" schemes, people who are not properly trained in nutrition or in medical problems associated with poor diet will think of any type of fat as the "food" equivalent of the seven deadly sins. Nothing could be further from the truth. There are good fats and there are bad fats. What makes a fat "good" while another fat may be "bad?"
HOW MUCH IS TOO MUCH? -
Although there are "good" fats, the amount of fat you eat is every bit as important as the type of fat you eat. (Moderation and portion control are essential.) Consider that a single tablespoon of olive oil is 120 calories. When it comes to calories, fat is fat. Calorie for calorie, a tablespoon of fat, whether it be in the form of butter, margerine, canola oil, avocado oil or olive oil is just about the same.
The fat that is contained in the food we eat on a daily basis is often considered one of the leading causes of high cholesterol, obesity and heart disease in the United States. We have a tendency to look the other way when it comes to evaluating what our actual daily caloric intake is.
TYPES OF HEALTHY FAT -
There are two types of fats that are healthy: monounsaturated fats and polyunsaturated fats. The third type of fat is considered trans fats. These are fats that come from animal products, or from partially hydrogenated oils.
The processing that is used to preserve them for use and for transport makes it possible to reheat the fats repeatedly. This alters the chemical structure, and turns the fats into the types of fats that can be damaging to our health.
MONOUNSATURATED FATS -
Monounsaturated fats are primarily derived from plant sources. They are found in olives, canola and peanuts. Other sources of monounsaturated fats include avocados, nuts (almonds, pecans and hazelnuts,) and seeds (such as pumpkin and sesame seeds.)
Monounsaturated fats are liquid when they are at room temperature, however, when they are refrigerated, they become cloudy because the liquid thickens.
It has long been known that people who live in the Mediterranean and who eat a diet that is rich in monounsaturated fats (which they get from olive oil) have a much lower incidence of heart disease and other major health problems than people living elsewhere. Extra Virgin Olive Oil is the healthiest because it has been cold processed. That means that there was no heating or cooking involved in the processing.
POLYUNSATURATED FATS -
Polyunsaturated fats will remain liquid regardless of whether they are kept at room temperature or in the refrigerator. Flax Seed oil cannot be used for cooking. These fats are typically found in oils from:
* Sunflowers
* Corn
* Soybeans
* Flax seed oil
* Walnuts
* Flax seeds
* Fish
OMEGA 3 FATTY ACIDS -
Omega 3 fatty acids are considered polyunsaturated fats. The human body is incapable of producing these fatty acids, and there aren't many foods that contain them. They are essential fats, and without them, our bodies may not be able to control blood clotting, and our bodies will be incapable of building cell membranes in our brains. When we get Omega 3 fatty acids, whether it be from fish or from supplements, we are providing our bodies with something that can be helpful for lowering our cholesterol.
According to the American Heart Association, (1 ) Omega 3 fatty acids are also important because -
* They can help to decrease heart arrhythmia's that can lead to sudden cardiac death.
* They can help to lower triglycerides.
* They can help slow the growth of plaque in the arteries caused by atherosclerosis.
* They may be able to help lower blood pressure.
THREE IMPORTANT TYPES OF OMEGA 3 FATTY ACIDS -
* ALA is Alpha Linolenic Acid
* EPA is Eicosapentaenoic Acid
* DHA is Docosahexaenoic Acid
WHERE TO GET THE OMEGA 3 FATTY ACIDS -
The best sources of all three types of Omega 3 fatty acids are fatty fishes. The fattiest fish that are richest in these healthy fats include:
* Salmon (especially King Salmon - only wild Pacific salmon is safe to eat. Atlantic Salmon is farm raised because the fresh fish were over fished.)
* Herring - Herring is sometimes found in the refrigerated section of the seafood area in grocery stores. It can be pickled or served in sour cream.
* Mackerel - Mackerel can be purchased in cans. Some fish mongers may be able to get it fresh. It comes from the coldest ocean waters.
* Anchovies - The fact that anchovies are a healthy fish because of the high Omega 3 content is a bit of an irony. Available anchovies are usually preserved with so much salt that for some people, they are inedible.
* Sardines - Sardines are easy to find in cans in most grocery stores.
FISH OIL SUPPLEMENTS -
Fish oil supplements are also helpful. It's important, however, that the fish oil supplements indicate that the oils were taken from cold water fish.
Of all of the fatty acids, only ALA can be found in abundance in flax seeds, flax seed oil, in walnuts, canola oil or in soybeans. But for most of us, our bodies are not capable of converting ALA into EPA and DHA. Therefore, the best way to get a sufficient amount of all three types of Omega 3's is by eating fatty fish or by taking fish oil supplements.
When taking supplements, 500 mgs of Omega 3 fatty acids is normally considered adequate. Doctors may prescribe higher doses for people who have medical problems for which the acids may be beneficial. *Don't take a higher dose without a doctor's advice, supervision or recommendation.*
When looking for supplements, make sure that they are mercury free, that they are pharmaceutical grade and that they have been molecularly distilled. It is important that supplements have DHA and EPA as well as the ALA. If possible, look for supplements that have a higher concentration of EPA.
GOOD FATS CAN BECOME BAD -
It is actually possible for "good" or "healthy" fats to become bad. When good fats are exposed to light, heat or oxygen, they get damaged, and therefore become "bad" fats. To keep polyunsaturated fats from going bad - especially flax seed oil, the oil must be stored in a dark container and kept in the refrigerator.
Oils like flax seed oil can also become damaged when people try to cook with them. Some polyunsaturated oils may be meant for cooking, but flax seed oil is not.
EATING HEALTHY FATS -
For people who aren't accustomed to using healthy fats on a regular basis, the change may seem like a big one. It will take a while to get used to not using trans fats, and to using fats in moderation. Getting our fats from pure foods, from nuts, fruits (avocado, for example,) and from healthy fish will not only help improve many conditions for which we are at risk for serious complications, but can help to prevent further problems in the future.
Eating healthy fats doesn't have to be a dreaded ordeal. Learning how to prepare fish like salmon in tasty ways, using olive oil in our cooking, or on our salads, eating ground up flax seeds or any of the other healthy foods will take time. But every time someone takes a little step, they will be giving their bodies the best present ever: a chance to live a healthier life. Most of all, we need to be more mindful of what we are eating, and consider how much we are really eating.
For additional information, see HEALTH GUIDE