Good fat versus bad fat

Anti-inflammatory fats are required to prevent and reverse so-called degenerative diseases such as:

  • Heart diseases
  • Cancer
  • Type 2 diabetes
  • Arthritis
  • Obesity
  • Allergies
  • Fatigue
  • Etc…

Essential fats such as omega-6 and omega-3 have been part of our diet since the beginning of human life.

Over the past 150 years this balance has been upset. Now in Unites States, there is a ratio of omega-6 to omega-3 fats of 20 to 1 instead of 2 to 1.

The current Western diet is very high in omega-6 fats, because of the recommendation to substitute omega-6 fats for saturated fats to lower serum cholesterol concentrations. Unfortunately what they forgot to tell you, is that there are good and bad saturated fat. Read more…

The higher the ratio of omega 6 to omega 3 fats, the higher the death rate is from cardiovascular disease.

Many healthful foods found in health food stores are full of cheap vegetable oil to enhance their taste and texture. You can be munching on a bag of roasted nuts, thinking that you’re supplying your body with potent proteins, minerals and vitamins. But you are forgetting that along with the nuts, you are also ingesting a high amount of omega-6 fats that are destroying your health.

A diet that’s high in omega-6 fatty acids disrupts the balance of pro- and anti in-flammatory agents.

It is crucial to balance the levels of omega-3 and omega-6 fats in our body. Studies showed that an imbalance promotes chronic inflammation and elevates the risk of health problem, such as:

  • Asthma
  • Allergies
  • Diabetes
  • Arthritis

Unrefined omega-6 fatty acids are essential for good health, but not when they outnumber omega -3.

What does this mean to you? Picture this: If your diet is low in omega-3 fats to begin with, and most of your foods are prepared with soybean, sunflower, safflower, corn or cottonseed oil, then you’re essentially fueling an inflammatory factory even though you may be eating the so-called healthy foods.

Omega-3 fats are found in:

  • Fatty fish
  • Krill oil
  • Flax seed
  • Chia seed
  • Perilla oil
  • Walnuts
  • Etc…

What can high-omega-3 foods do for you?

  • Reduce inflammation throughout your body
  • Keep your blood from clotting excessively
  • Maintain the fluidity of your cell membranes
  • Lower the amount of cholesterol and triglycerides
  • Decrease platelet aggregation, preventing excessive blood clotting
  • Inhibit thickening of the arteries
  • Increase the activity of  nitric oxide, which causes arteries to relax and dilate (natural viagra)
  • Reduce the production of bad cytokines, which are involved in the inflammatory response associated with atherosclerosis
  • Reduce the risk of obesity and improve the body’s ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells)
  • Help prevent cancer cell growth

What conditions or symptoms indicate a need for more high-omega-3 foods?

  • Depression
  • Cardiovascular Disease
  • Type 2 Diabetes
  • Obesity
  • Fatigue
  • Dry, itchy skin
  • Brittle hair and nails
  • Inability to concentrate
  • Joint pain

Long chain saturated fats:

Researchers believe that diets containing large amounts of long chain saturated fats produce cell membranes that are hard and lack fluidity (non grass fed meat, dairy products like cheese…)

Long chain saturated fat must be eaten in very small amounts.This type of fat :

  • Is unleashed during circulation
  • Accumulates in your fat cells
  • Blocks artery walls

Medium chain saturated fats:

MCTs are not packaged into lipoproteins.Your liver uses MCTs as a source of fuel to produce energy and to burn fat.

MCTs do not raise cholesterol and do not cause heart disease. They may actually prevent it!

What you will find are studies that used trans fat coconut oil. No wonder the results pointed to an increased heart problem risk! All hydrogenated vegetable oils including soybean and corn oils are heart unhealthy.

Coconut oil is a medium chain or MCTs (lauric, capric, caprylic acid) and a truly, heart-healthy oil.

What can coconut oil do for you?

The health benefits include:

  • Hair care
  • Skin care
  • Maintaining healthy cholesterol levels
  • Weight loss (fat burning)
  • Increased immunity
  • Proper digestion and metabolism
  • Relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV, cancer dental care, and bone strength…

The benefits of coconut oil can be attributed to the presence of lauric acid, capric acid, and caprylic acid, and its properties such as:

  • Antimicrobial
  • Antioxidant
  • Antifungal
  • Antibacterial
  • Soothing
  • Etc…

Monounsaturated fats:

Recent research shows that diets rich in monounsaturated fat actually reduce the fat stored in the belly, the riskiest place to carry extra fat.  
Monounsaturated fats are found in what have long been known to be the healthy fat foods. These high, monounsaturated-fat foods include:

  • Almonds
  • Olive
  • Avocados
  • Macademia
  • Hazelnuts
  • Pecans

Canola oil is also a monounsaturated fat, but I do not recommend it, especially when it is refined.

Monounsaturated fat or Omega 9 have been shown to:

  • Control type 2 diabetes
  • Reduce the risk of heart disease
  • Lower bad cholesterol levels
  • Lose inches around your midsection

Monounsaturated fats are healthy when eaten in moderation, these foods can have a positive effect on your body. Foods containing Omega 9 is a cornerstone of the Mediterranean Diet.

 

 

 

 

A good lifestyle personal trainer will know what type of fats is good for you, and how much you need.

Comments on this entry are closed.

Previous post:

Next post: