Fats: The Good, The Bad, and Omega 3
This has become a hot topic lately. There is so much talk of
fats, the healthy fats, the bad fats, the trans fats. I have
done some research on fats, trying to keep it simple for us.
Here is some important information I have come up with. Omega 3
has become a favorite topic of mine. It has such amazing health
improvement qualities. Remember, this is for your information
only, and not meant as gospel nor is it meant for diagnostic
purposes.
Saturated fats: Saturated fat is the main dietary cause of high
blood cholesterol. The American Heart Association recommends
that you limit your saturated fat intake to 7-10 percent of
total calories (or less) each day. If you have coronary heart
disease or your LDL cholesterol level is 100 mg/dL or greater,
your doctor should recommend the Therapeutic Lifestyle Change
(TLC) Diet. It recommends 25-35 percent of calories from fat,
with less than 7 percent coming from saturated fat. Cholesterol
is limited to less than 200 milligrams a day.
Saturated fat is found mostly in foods from animals and some
plants.
Foods from animals -- These include beef, beef fat, veal, lamb,
pork, lard, poultry fat, butter, cream, milk, cheeses and other
dairy products made from whole milk. These foods also contain
dietary cholesterol.
Foods from plants -- These include coconut oil, palm oil and
palm kernel oil (often called tropical oils), and cocoa butter.
Hydrogenated fats: During food processing, fats may undergo a
chemical process called hydrogenation. This is common in
margarine and shortening. These fats also raise blood
cholesterol. Use hydrogenated fats only if they contain no more
than two grams of saturated fat per tablespoon. The saturated
fat content of most margarines and spreads is printed on the
package or Nutrition Facts label.
Polyunsaturated and monounsaturated fats: -- Polyunsaturated and
monounsaturated fats are the two unsaturated fats. They're found
primarily in oils from plants. Polyunsaturated fats -- These
include safflower, sesame and sunflower seeds, corn and
soybeans, many nuts and seeds, and their oils.
Monounsaturated fats: -- These include canola, olive and peanut
oils, and avocados. Both polyunsaturated and monounsaturated
fats may help lower your blood cholesterol level when you use
them in place of saturated fats in your diet. But a moderate
intake of all types of fat is best. Use polyunsaturated or
monounsaturated oils -- and margarines and spreads made from
them -- in limited amounts. This is recommended in place of
using fats with a high saturated fat content, such as butter,
lard or hydrogenated shortenings.
Since their discovery in the 1970s, the omega-3 essential fatty
acids have generated thousands of studies and clinical trials.
Essential to life and good health, they protect against disease
and can treat illness.
Dr. Barry Sears is a research scientist and creator of the world
famous Zone Diet. His most recent book, The OmegaRx Zone - The
Miracle of the New High-Dose Fish Oil, is the culmination of 20
years of research on the benefits of long-chain omega-3 fatty
acids contained in fish oil. In fact, Dr. Sears pioneered the
development of pharmaceutical-grade fish oil, a highly refined
nutritional supplement rich in DHA and EPA. This work continues
his life long dedication to using diet to help people maintain
their state of wellness.
http://www.getwellnews.info
Yet few people understand what they are, what they do. When it
comes to heart disease, prevention is your best bet. High blood
pressure and hypertension put undue stress on the heart, blood
vessels and other organs. A person can get excellent heart
health through a variety of ways, especially through a good
diet.
Certain foods have been shown to be healthy for the heart. Fish
has the proven benefits of omega-3 oil. Omega-3 may lower the
risk of abnormal heart rhythms and reduce the cohesion of blood
cells, which make them less likely to form clots and block
arteries. Omega-3 seems to be particularly beneficial to people
already at risk for heart disease and those who have experienced
a heart attack. Olive oil is a healthy choice over other fats
such as butter, palm and coconut oils because olive oil is a
monounsaturated fat that does not increase levels of cholesterol
and triglycerides
The following information on trans fatty acids is Information
from the Food and Drug Administration Q: What are trans fatty
acids? A: Trans fatty acids (or "trans fat") are fats found in
foods such as vegetable shortening, some margarines, crackers,
candies, baked goods, cookies, snack foods, fried foods, salad
dressings, and many processed foods. *-additional information
from me: Fats that are artificially created through a chemical
process of the hydrogenation of oils. This solidifies the oil
and limits the body's ability to regulate cholesterol. These
fats are considered to be the most harmful to one's health. The
Federal Drug Administration has mandated that the amount of
trans fats be labeled on food products by 2005.
Q: Why should We care about trans fat? A: It's important to know
about trans fat because there is a direct, proven relationship
between diets high in trans fat content and LDL ("bad")
cholesterol levels and, therefore, and increased risk of
coronary heart disease - a leading cause of death in the US.
Q: Aren't all fats bad? A: No. There are "good" fats and "bad"
ones, just like there's good and bad blood cholesterol.
Saturated fats and trans fat have bad effects on cholesterol
levels. Polyunsaturated fats and monosaturated fats (such as
olive oil, canola oil, soybean oil, and corn oil) have good
effects.
Q: How much trans fat is too much? A: There is research
currently under way to determine this. However, it is true and
accurate to say that the less saturated fat, trans fat and
cholesterol consumed the better. Trans fat while pervasive in
many of the foods we eat is not "essential" to any healthy diet.
Q: How can consumers know if a product contains trans fat if
it's not identified on the nutrition label? A: Consumers can
know if a food contains trans fat by looking at the ingredient
list on the food label. If the ingredient list includes the
words "shortening," "partially hydrogenated vegetable oil" or
"hydrogenated vegetable oil," the food contains trans fat.
Because ingredients are listed in descending order of
predominance, smaller amounts are present when the ingredient is
close to the end of the list.
Q: Do restaurants have to list the fat content of their foods?
A: No. But it's a good tip to always ask which fats are being
used to prepare the food you order. (I read in the rumour mill
that Restaurants in New York are being asked to voluntarily cut
down on their trans fat usage* my own comments)
Q: Why is it important to read labels? A: Labels provide
valuable information. An informed consumer is able to make
better, healthier choices. "The American Heart Association
recommends healthy people eat omega-3 fatty acids from fish and
plant sources to protect their hearts. Have you heard of this
miracle? OmegaRx Fish Oil, quoted as being close to a Medical
Miracle in our Century! Omega 3, The Good Fat, Is on your side,
they contribute to your good health. They are also a big part of
Dr Barry Sears Zone Diet. Omega-3 (you may sometimes see it
written as n-3 or w-3) is the name given to a family of
polyunsaturated fatty acids. The parent omega-3 -
alpha-linolenic acid (ALA) - is described as 'essential' as,
like vitamins, it must be obtained from diet. It is
polyunsaturated and has 18 carbon atoms and 3 double bonds
(18:3). There is no doubt that the omega-3 fatty acids are
essential to health. Omega-3 oils -- found in fatty fish, like
salmon and tuna --help lower blood pressure, fight heart disease
and even battle depression. ... Omega-3 fatty acids work against
depression. Recent studies suggested that consuming omega-3 rich
foods such as oily fish can help prevent depression. Omega-3
fatty acids have already been found to offer a myriad benefits
to human health. Notably, intake of omega-3 fatty acids or use
of oily fish reduces the cardiovascular disease. Omega-3 fatty
acids are found richly in oily fish such as salmon fish and
tuna. Plant sources such as flaxseed oil and canola oil also
offer certain amounts of omega-3 fatty acids. Omega-3 fatty
acids or oil can be purchased as nutrient supplements.
There is no doubt that the omega-3 fatty acids are essential to
health.
These statements have not been evaluated by the Food and drug
Administration. This article is not intended to diagnose, treat,
cure any disease.