Feb
02

Healthy Fat

I’ve been reading up quite a bit on fats in my diet. I can’t be the only one confused by fats and all the different kinds, shapes, sizes, names and.. Saturated, transfats, fatty acids.. and on and on. I don’t want to be come fat phobic in my quest to lose weight and eat a low fat diet. I do know that a body needs certain fats to stay healthy. But which fats and how?

Bad Fats

Saturated fat? They raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Bad.

Transfats? Trans fatty acids are found in many commercially packaged goods such as cookies and crackers, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and hard stick margarine. Bad.

Good Fats

Monounsaturated Fats? Monounsaturated fats lower total cholesterol and LDL cholesterol (the bad cholesterol) and increase the HDL cholesterol (the good cholesterol). Nut, canola and olive oils are high in monounsaturated fats. Good.

Polyunsaturated Fats? Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group. Good.

In my meal planning, I’ve tried to keep a good eye on what types of fats we are ingesting - and making sure we have the daily requirement of fats that we need - - instead of completely avoiding fats, altogether, I have come to terms that some fats are GOOD, and even necessary.

This week, I added a supplement to my diet: Flax Seed Oil. Some facts I found about Flax Seed Oil:

  • Flax Seed Oil contains omega-6 and omega-9 essential fatty acids, B vitamins, potassium, lecithin, magnesium, fiber, protein, and zinc and also provides approximately 50% more omega-3 oils than what you could get from taking fish oil, minus that horrible “fishy” after taste

  • Studies show that Omega-3 fatty acids help lower cholesterol and blood triglycerides, and prevent clots in arteries, which may result in strokes, heart attacks and thromboses

  • Shortens recovery time for fatigued muscles after exertion.

  • Eases weight loss in people afflicted with obesity.

  • Stimulates brown fat cells and increases the metabolic rate making it easier to burn off fat.

  • Can relieve the side effects and stop development of many forms of cancer. Can relieve the symptoms of Rheumatoid Arthritis. It can relieve the symptoms of Diabetes Mellitus. Helps prevent Atherosclerosis (the accumulation of fatty deposits inside the blood vessels, especially the large and medium-sized arteries, that many people experience during the aging process).

  • our current diets do not come close to meeting our daily EFA (essential fatty acids) requirements. The richest sources of EFAs such as flax seeds, cold-water fish, and soy and canola oils are rarely found in our regular meals. In addition, more typical foods like red meats and egg yolks can actually encourage the body’s production of bad prostaglandins. Flax Seed oil can help restore the body’s natural balance of good and bad prostaglandins.

  • It is a safe, natural, gentle laxative and promotes the absorption of toxins and works as a gentle colonic

During my 15+ year career as a Registered Nurse - I remember many of my home-bound patients using Flax Seed Oil as a part of their daily supplements, along with a multivitamin. I had quite a few patients suffering from such ailments and diseases as heart disease, multiple sclerosis and cancers who reported to me that their MD’s recommended Flax Seed Oil as a daily supplement, and felt their symptoms improved making their disease process and treatments easier to handle on a daily basis.

Thankfully, I’m very healthy at this point in my life. But I’ve recognized the benefits of the Omega-3 EFA in my diet, and have started the supplement in hopes that I am giving my body what it needs from a fat standpoint.

I found a nice, organic Flax Seed Oil in the health food section of my local grocery store. Make sure, if you purchase it — that you buy it refridgerated in a brown-colored bottle. Flax Seed Oil’s number one problem is rancidity - so it needs to remain refridgerated and unexposed to air and light. I purchased one bottle and take 2TBS per day. The one bottle is enough for 2 weeks of daily supplements. If you allow Flax Seed Oil to go rancid - it is actually quite bad for you. After two weeks, even if refridgerated - - toss it out and get some new stuff. But, if you take it every day - one bottle is enough for 2 full weeks.

Imagine. I start out trying to decrease my fat intake on this diet — and end up actually ingesting a daily portion of fat as a supplement. Go figure. I’m making it a regular, daily supplement and will see how this affects the way I feel and function. Plus - I have my annual physical coming up in 3 months.. maybe I’ll surprise my Doc with a lower cholesteral level than my usual! :)

Some recommended reading on Good Fats vs. Bad Fats: