2023-09-03 15:44:57
The secret of “omega-3″… Are there healthy fats?
Fat has long been a controversial topic in diet debates, but recent studies have shed light on the importance of healthy fats in our diets. Contrary to popular belief, not all fats are created equal, and some fats, like omega-3, are actually essential for our health.
According to dietitian Chris Mohr, omega-3 is one of the healthiest fats that we often don’t get enough of. Omega-3 is a polyunsaturated fat, which our bodies do not produce on their own. However, a study based on the National Health and Nutrition Examination Survey found that a significant percentage of both adults and children consume less than the recommended amount of omega-3.
While fish is the most common source of omega-3, it can also be found in dark leafy green vegetables, flaxseeds, hemp seeds, and walnuts. On the other hand, omega-6, another type of polyunsaturated fat, is easily included in our diets through cooking oils, nut butters, and eggs.
It is important to maintain a balance in the sources of fats we consume. The Dietary Guidelines for Americans suggest that between 20 and 35 percent of our daily calories should come from fat, while less than 10 percent should come from saturated fat. Trans fats, which are known to increase the risk of heart disease, stroke, and type 2 diabetes, should be avoided.
Mohr emphasizes that not all fats are equal in terms of both quantity and quality. There are four main types of fat: trans fat, saturated fat, monounsaturated fat, and polyunsaturated fat. Trans fat, commonly found in partially hydrogenated oil, is highly detrimental to our health. Saturated fat, found in solid forms such as meat and butter, has been linked to increased LDL cholesterol levels. On the other hand, monounsaturated fats are considered healthier for the heart and can increase levels of “good” cholesterol. Polyunsaturated fats, like omega-3, contain beneficial fatty acids that support heart health and may reduce the risk of various diseases.
The benefits of omega-3 are numerous. It not only supports heart health but also may help reduce the risk of cancer, cognitive diseases, and eye diseases. Omega-3 deficiency can manifest as dry skin and brittle hair and has even been linked to mood disorders like depression due to its anti-inflammatory properties.
The Dietary Guidelines for Americans recommend consuming at least 8 ounces of seafood per week, with pregnant and breastfeeding women advised to consume between 8 and 12 ounces of low-mercury fish per week for their baby’s development. Salmon and tuna are popular choices for omega-3 intake, but Mohr suggests trying herring, sardines, and anchovies as well. For those who don’t consume enough fish, omega-3 supplements are available in the form of algal oil.
Regarding saturated fat, recent studies have challenged the long-held belief that it significantly increases the risk of heart disease. Some researchers suggest that the link between saturated fat and cardiovascular disease may not be as strong as previously thought. Mohr points out that reducing saturated fat intake often leads to an increase in the consumption of refined carbohydrates like added sugars, which can have negative effects on cholesterol levels. Instead of solely focusing on reducing saturated fat, incorporating unsaturated fats into the diet may be a more beneficial approach.
In conclusion, not all fats should be demonized. Healthy fats like omega-3 are essential for our overall health and should be included in our diets in moderation. It is crucial to understand the different types of fat and make informed choices about the fats we consume to maintain a balanced and nutritious diet.]
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