Fats

Fat Choices

Summary:

• Get your essential fats everyday from clean sources that are not heated or oxidized. Best are raw nuts and seeds.

• Include good vegetable sources of monounsaturated oils, extra-virgin olive oil in particular.

• Reduce the level of corn oils in favor of canola, olive, walnut, etc.

• Avoid all foods that contain trans-fats.

• Minimize (don't eliminate) saturated fats.

Fats are a highly feared food component for a variety of reasons. In the 40's and 50's fats were recognized as sources of cholesterol and intake associated with the explosion in heart disease. Each of these conclusions was in error for different reasons. Later, when the fashion model became the standard, fats were seen as nothing by high calorie sources and nearly eliminated from many dietary schemes. This was a horrible mistake. The facts are that fats are absolutely essential and are critical for performance and health beyond an energy source. We've all heard the words "omega-3's" and "fish oils" and "cholesterol", and recently, "trans-fats", but what do they mean? Here is a primer with some links for more information should you so desire.

You need two essential fats in the diet that cannot be made by the body. These fats must be in balance in order to work optimally. Fortunately, the balance is broad. More detail is available, however, let us call them omega-6 and omega-3 fats. Omega - 6 fats are found in abundance in vegetable oils and are in too high excess in the American diet because of the heavy use of corn oil. The omega-3 oils are found in cold water fish such as tuna and  salmon and in fresh nuts and seeds particularly flax seeds, walnuts, sunflower seeds, etc. These oils, in the right combination, undamaged and fresh are responsible for more functions in the body than I have time to discuss. In short, they aid in the control of inflammation and pain, joint health, brain and nerve function, blood pressure, heart rhythm and on and on.

The major problem is not only in the imbalance in these two oils as I mentioned, but the oxidation and malformation of these fats (trans-fats) in the processing of foods. These lead to substances that at best are of no use in the body except for raw calories and at the worst, toxic substances that have been implicated in inflammation, heart and blood vessel damage and more. Often, the general public turns to drugs to solve these problems and causing more problems. (remember VIOXX and Celebrex?) See my links for more, but the best answer is to get the best quality oils in the best places. My recommended choices above will help. I will also discuss supplementing these items in my supplements section.

To be sure, fats other than the essential fats do play an important role that include the production of hormones, the maintenance of brain and cell membrane integrity and more. Without going into more detail, my general guidelines above will help to get a nice balance of this important food source.