Did you know one of the healthiest things that you can do is consume MORE fat? Yes, Fat! The very thing that many of you probably try to avoid most of the time. In fact, many of you would actually loose some weight if you would just consume more of it.
Sounds too good to be true?
According to an experiment reported in journal Cell Metabolism, researches showed how mice on “no fat” diets actually developed liver disease due to an accumulation of fat. They discovered that in order to regulate fat burning the liver must receive “new” fat. With the absence of dietary fat the body “held on” to its existing fat and therefore accumulated it over time.
Fats are more filling and therefore, curb hunger….
Fat-free products replace healthful fats with sugar and high calorie, refined carbohydrates which do not satisfy your hunger and actually make you hungrier.
Fact #1: The obesity rates for Americans have doubled in the last 20 years, coinciding with the advent of the low-fat revolution.
Fact #2: In the 1960′s, Americans ate 45% of their calories from fat- and only 13% of us were obese. Now, while most of us only get about 33% of our calories from fat, 34/% of us qualify as obese!
Fats are essential for good health.
The human body uses fatty acids to do everything from building cell membranes to performing key functions in the brain, eyes, heart, lungs, nerves, organs, and immune system.
Make sure you get the right type of Fat!
There are many types of fats including:
Monounsaturated fats (avocados, nuts such as almonds, hazelnuts, and pecans, and seeds such as pumpkin and sesame seeds)
Polyunsaturated fats (vegetable oils (Omega-6) and includes Omega-3 group of fatty acids which your body can’t make and are found in very few foods.
Saturated Fats (animal products and whole milk dairy products, coconut oil)
Trans Fats (created by heating liquid vegetable oils (hydrogenation) vegetable shortenings, margarine, crackers, candies, cookies, and fried foods)
All but the Trans Fats should be consumed in your daily dietary intake to ensure proper nutrition.
One type of Fat is superior to the rest….
There is one fat that has major health implications associated with it and should be consumed in large quantities. This important fat is used by the body for functions like blood clotting and building cell membranes in the brain.
In fact, this fatty acid can have a positive impact on :
- Cardiovascular Disease (CVD) Epidemiological and clinical trials have shown that this fatty acid reduce CVD incidence (American Heart Association), by:
- decreasing risk of arrhythmia, which can lead to sudden cardiac death
- decreasing triglyceride levels
- decreasing growth rate of atherosclerotic plaque
- lowering blood pressure (slightly)
- Liver cancer: this fatty acid may be an effective therapy for both the treatment and prevention of human liver cancers. (University of Pittsburgh study)
- Depression: This fatty acid reduces symptoms of depression probably because it increase gray matter in the brain (University of Pittsburgh study)
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Dementia – This fatty acid when consumed, lowers the likelihood of developing “silent” brain lesions that can cause memory loss and dementia (University Study in Finland)
All pregnant women should also be consuming this Fatty Acid in large quantities.
This fatty acid is a vital ingredient in brain and retinal tissue, so it is essential for proper brain growth and eye development in fetuses and young babies. In the Third Trimester, brain growth is at its peak- and continues to grow during the first year of life and is why this fatty acid must be implemented in the mother’s and child’s diet during this time.
So what is this amazing Fat that EVERYONE should be consuming?
It’s Omega 3!
There are three major types of Omega 3 fats: EPA, DHA, and ALA.
EPA and DHA are found in animals and ALA is plant based. All three are good for you and should be consumed daily. EPA and DHA, however, have been shown to have more benefits than ALA and should be consumed in greater quantities.
DHA is needed for proper brain development, as well as visual and neurological growth.
EPA helps moderate the body’s natural inflammatory response and improves cardiovascular integrity.
You probably do not get enough Omega 3 in your diet!
Most people fall extremely short of the recommended daily amount and instead consume too much Omega 6 in their diets. In fact, the ratio in some Americans is 50:1 and should be 3:1 or 1:1. Too much Omega 6 and not enough Omega 3 can lead to many chronic diseases and other health issues.
The best way to get the recommended intake of Omega 3 is through supplementation.
There are lots of supplement options available but unfortunately, not many that are worth the money. Patients often bring in their supplements for my review and in most cases they are paying for inferior products.
Because there is no regulations on labels, manufacturers are able to put information that is misleading and the consumers end up not reaping any benefits from it. In fact, some companies fill their capsules with hydrogenated and other unhealthy oils that only make the Omega 6/ Omega 3 ratio worse.
I have found that when it comes to supplements you get what you pay for. If you are bargain shopping at a big box warehouse or in a supermarket chances are you are not buying a quality supplement.
The good news is that there are some very good options available. Some of the better companies constantly screen their products for mercury and contaminants that are so often found in seafood and inferior supplement products.
Another major mistake people make is that they do not consume enough of the supplement. You want to make sure that the dosage is high enough. Many times the recommended daily intake stated on labels is FAR below the amount you actually should consume to get the touted benefits.
My suggestion is to work with a qualified health care professional who can guide you in making a good choice about supplements. Doctors often work with companies that the general public can’t get access to and are often much more superior in quality. We use a couple of great sources in our office and our patients love them.
One of the most important things that you can do to increase your health is to consume more healthy fats. Begin to reap the benefits immediately by implementing more Omega 3 fat in you and your family’s diet today!
