2023-09-03 15:17:13
The secret of “omega-3″… Are there healthy fats?
Fat is a contentious issue in diet debates. While the “fat loss” movement began in the 1980s, the keto diet surprised many by the fact that high-fat diets weren’t a disaster.
USA Today promised that fat is ingrained in the American diet in particular; It is found in frying oil, fish, and vegetables that we eat (such as avocados). They are also an essential part of a healthy diet and are needed for energy, cell function, hormone production, and nutrient absorption.
Dietitian Chris Mohr acknowledges that not all fats are created equal; But fats, in general, are essential to our diet. According to Mohr, the “healthiest” fats are the ones we need but often don’t get enough of (omega-3).
Omega-3 is a polyunsaturated fat, which is an essential nutrient, which means that our bodies do not make it on its own. But according to a study based on the National Health and Nutrition Examination Survey, 68 percent of adults and more than 95 percent of children consume less than the recommended amount.
Omega-3s are most commonly found in fish, although you can also get them from dark leafy green vegetables, flaxseeds, hemp seeds, and walnuts. Omega-6 – another type of polyunsaturated fat – is also essential. But Mohr says we have no problem including them in our diet; It is found in many cooking oils, nut butters, and eggs.
And the nutritional expert adds that we get a balance in the sources of fats; According to the Dietary Guidelines for Americans, between 20 and 35 percent of our daily calories should be fat, and less than 10 percent should come from saturated fat.
The guidelines also say to avoid trans fats, which are known to increase your risk of heart disease, stroke, and type 2 diabetes.
“Eating too much of some types of fat may not be good for us, while others are great,” Mohr says. And he continues, “There are some nuances, not only in terms of quantity but also in terms of the quality of the fats we eat.”
There are 4 main types of fat: trans fat, saturated fat, and two types of unsaturated fat.
Trans fats: It is commonly found in the form of partially hydrogenated oil, which is known to increase the risk of heart disease, stroke, and type 2 diabetes.
Saturated fat: They are most commonly found in solid forms, such as meat, butter, and coconut oil.
Monounsaturated fats: A much healthier option for the heart, compared to increasing levels of “good” cholesterol.
Polyunsaturated fats: It contains beneficial omega-3 fatty acids and omega-6 fatty acids.
What are the benefits of omega-3″?
Omega-3 fatty acids support heart health and may also help reduce the risk of cancer, cognitive diseases, and eye diseases. According to Mohr, an omega-3 deficiency can manifest as dry skin and brittle hair. Studies have also shown a relationship with mood. Omega-3 has anti-inflammatory properties that may relieve depression.
The Dietary Guidelines for Americans recommend eating at least 8 ounces of seafood per week, for adults consuming a 2,000-calorie diet. Pregnant and breastfeeding women are advised to eat between 8 and 12 ounces of low-mercury fish per week, to achieve developmental benefits for the baby. One serving is about 4 ounces of fish.
Fish is the most common source of “omega-3”, and salmon and tuna are among the proven favorite foods. But Mohr recommends trying herring, sardines, and anchovies, too. You can also get some from leafy green vegetables, vegetable oils, nuts, flaxseeds, and flaxseed oil.
For those who don’t eat enough fish, Mohr recommends looking into an omega-3 supplement of at least 500 milligrams. For those who don’t eat fish, check out an algal oil supplement; Where fish also get the “omega-3” content.
Is saturated fat bad?
Most people believe that saturated fat increases LDL cholesterol (bad cholesterol) and the risk of heart disease. But some recent studies challenge those principles, suggesting that there is less of a link than previously thought between saturated fat and an increased risk of cardiovascular disease.
According to Mohr, saturated fat is “one piece of the puzzle” when it comes to cardiovascular disease risk. Mohr says that often when people are told to reduce saturated fat in their diets, they instead increase their intake of refined carbohydrates, such as added sugars.
This may lower low-density lipoprotein (LDL), Mohr says, but it will also lower high-density lipoprotein cholesterol (the good cholesterol) and raise triglycerides. It may be better to use unsaturated fats instead of saturated fats in the diet, rather than just focusing on reducing saturated fats.
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