Senior Health - Which Fats Are Healthy For You?
Fats are often viewed with a negative connotation in regards to health.
They are associated with heart disease, high cholesterol, and obesity.
In the past, diets have been based around trying to eliminate the amount of fats that are consumed.
However, recent studies have discovered that they are actually necessary in order to remain healthy.
The different kinds of fats...
Fats are broken down into three groups- saturated fats, mono-unsaturated fats, and poly-unsaturated fats.
Poly-unsaturated fats are then further broken down into two groups- omega 3 and omega 6 fats.
Each type of fat is equally important to the body because the body uses the different types for different things.
Most foods that are found in nature contain a combination of the three.
Some foods that are high in saturated fats are butter, cheese, milk, and coconut.
Foods that are high in mono-unsaturated fats include avocado, nuts, and olive oil.
Omega 3 and omega 6 fats are especially important because they contain essential fats that the body cannot make on its own, so you need to obtain them from an outside source.
Most Americans are consuming too many omega 6 fats and not enough omega 3 fats.
This is due to processed foods that are made with partially hydrogenated soybean oil, which is high in omega 6 fats.
Ideally, the consumption of omega 6 to omega 3 fats should be in a 2:1 ratio.
With a high consumption of omega 6 fats, it is important to try to balance the ratio by increasing consumption in omega 3 fats.
Some foods that are high in omega 3 fats are walnuts, flax seeds, sardines, and cold water fish, such as salmon.
The bad fats...
Fats are good when they are natural and in unprocessed foods.
They become bad after they are damaged by exposure to heat, light, and oxygen.
Fats are often damaged during food processing, when they are exposed to the high heats and chemicals that are used by the manufacturers.
Partial hydrogenation is a process that is used to give oils a longer shelf life, which damages the fats and creates Transfat.
Transfat is a normal fat molecule that has been deformed during the hydrogenation process.
It is not normal to the body, so the body does not know how to process it.
Studies have linked Transfat with many health risks, including heart disease and cancer.
Manufacturers are now required to include Transfat on nutrition labels.
Some foods that contain this bad type of fat are margarine, fried fast food, doughnuts, and processed foods that contain partially hydrogenated oils.
Poly-unsaturated fats can also be easily damaged, creating dangerous fats.
Cooking with flax seed oil for example, damages the fats.
Therefore, oils that are high in mono-unsaturated fats, such as olive oil, or saturated fats, such as coconut oil, are best for cooking.
The heat does not damage them.
How the good fats are excellent for your health...
o Fats are used in all parts of the human body.
They compose 60% of the brain and are essential to brain functioning.
This includes moods, memory retention, and learning abilities.
o The heart also uses fat to function.
60% of the heart's energy comes from burning fat.
It is also used to keep the heart beating on a regular rhythm.
o The lungs require a high level of saturated fats in order to work correctly and keep from collapsing.
o Fats insulate nerves and well-insulated nerves are able to transmit chemical signals faster.
o Fats help slow down the digestion process, which gives the body more time to absorb the food's nutrients.
This also keeps you feeling full longer.
How to get good fats into your diet...
Eating good fats is essential to a healthy diet and there are many ways to incorporate them into your meals.
Eat natural foods that have not been through any processing with heat.
This includes raw nuts, seeds, avocados, or olives.
Cook with oils that have been processed as little as possible.
Make your own salad dressings using pure oils.
Make sure you get enough omega 3 fats into your diet.
Avoid animal fats.
And finally, avoid foods that contain partially hydrogenated oil.
By getting healthy fats into your diet, you will be on your way to living as a healthier person!
They are associated with heart disease, high cholesterol, and obesity.
In the past, diets have been based around trying to eliminate the amount of fats that are consumed.
However, recent studies have discovered that they are actually necessary in order to remain healthy.
The different kinds of fats...
Fats are broken down into three groups- saturated fats, mono-unsaturated fats, and poly-unsaturated fats.
Poly-unsaturated fats are then further broken down into two groups- omega 3 and omega 6 fats.
Each type of fat is equally important to the body because the body uses the different types for different things.
Most foods that are found in nature contain a combination of the three.
Some foods that are high in saturated fats are butter, cheese, milk, and coconut.
Foods that are high in mono-unsaturated fats include avocado, nuts, and olive oil.
Omega 3 and omega 6 fats are especially important because they contain essential fats that the body cannot make on its own, so you need to obtain them from an outside source.
Most Americans are consuming too many omega 6 fats and not enough omega 3 fats.
This is due to processed foods that are made with partially hydrogenated soybean oil, which is high in omega 6 fats.
Ideally, the consumption of omega 6 to omega 3 fats should be in a 2:1 ratio.
With a high consumption of omega 6 fats, it is important to try to balance the ratio by increasing consumption in omega 3 fats.
Some foods that are high in omega 3 fats are walnuts, flax seeds, sardines, and cold water fish, such as salmon.
The bad fats...
Fats are good when they are natural and in unprocessed foods.
They become bad after they are damaged by exposure to heat, light, and oxygen.
Fats are often damaged during food processing, when they are exposed to the high heats and chemicals that are used by the manufacturers.
Partial hydrogenation is a process that is used to give oils a longer shelf life, which damages the fats and creates Transfat.
Transfat is a normal fat molecule that has been deformed during the hydrogenation process.
It is not normal to the body, so the body does not know how to process it.
Studies have linked Transfat with many health risks, including heart disease and cancer.
Manufacturers are now required to include Transfat on nutrition labels.
Some foods that contain this bad type of fat are margarine, fried fast food, doughnuts, and processed foods that contain partially hydrogenated oils.
Poly-unsaturated fats can also be easily damaged, creating dangerous fats.
Cooking with flax seed oil for example, damages the fats.
Therefore, oils that are high in mono-unsaturated fats, such as olive oil, or saturated fats, such as coconut oil, are best for cooking.
The heat does not damage them.
How the good fats are excellent for your health...
o Fats are used in all parts of the human body.
They compose 60% of the brain and are essential to brain functioning.
This includes moods, memory retention, and learning abilities.
o The heart also uses fat to function.
60% of the heart's energy comes from burning fat.
It is also used to keep the heart beating on a regular rhythm.
o The lungs require a high level of saturated fats in order to work correctly and keep from collapsing.
o Fats insulate nerves and well-insulated nerves are able to transmit chemical signals faster.
o Fats help slow down the digestion process, which gives the body more time to absorb the food's nutrients.
This also keeps you feeling full longer.
How to get good fats into your diet...
Eating good fats is essential to a healthy diet and there are many ways to incorporate them into your meals.
Eat natural foods that have not been through any processing with heat.
This includes raw nuts, seeds, avocados, or olives.
Cook with oils that have been processed as little as possible.
Make your own salad dressings using pure oils.
Make sure you get enough omega 3 fats into your diet.
Avoid animal fats.
And finally, avoid foods that contain partially hydrogenated oil.
By getting healthy fats into your diet, you will be on your way to living as a healthier person!