Dietary Fats and Oils
Fat provides energy and stores it as well. It helps cell membranes manage what gets in and out of the cell. Some fats are good for you and some fats are bad for your health.
Bad fats - trans and saturated fats - increase the risk for certain diseases. Trans fatty acids, are made by heating liquid vegetable oils in the presence of hydrogen gas. This process is called hydrogenation. Commercially prepared baked goods, margarine, snack foods, and processed foods, along with French fries and other fried foods prepared in restaurants have trans fatty acids. Trans fats raise low-density lipoproteins, LDL, and lower good high -density lipoproteins, HDL. They also fire inflammation, an over activity of the immune system.
Good fats - monounsaturated and polyunsaturated fats - can improve blood cholesterol levels, ease inflammation, and heart rhythms. Excellent sources of monounsaturated fats are canola, peanut, and olive oils, avocados, nuts, and seeds. Sources of polyunsaturated fats are sunflower, corn, and soybean oils, walnuts, flax seeds, and fish. Harvard School of Public Health recommends 10 to 25 percent of calories should come from monounsaturated fats and 8 to 10 percent of calories from polyunsaturated fats.
Omega-6 and Omega-3 Fatty Acids
Omega-6 fatty acids and omega-3 fatty acids are both essential to good health. In other words, we need to eat foods which have omega-6s as well as eat foods which omega-3s. But additionally, we need to maintain the correct ratio of each.
In recent times, with the increase use of corn oil and products which use corn oil and the decrease consumption of fish, this ratio of omega-6 to omega-3 fatty acids has changed from 1:1 to 10:1. So, let’s look at how both of these fatty acids are used in our bodies and how to bring their ratio more into balance.
Omega-6 fatty acids are found in eggs, poultry, cereals, corn oil, and baked goods. Omega-6s support skin health, lower cholesterol, and help make our blood "sticky" so it is able to clot.
Omega-3s reduce the risk of heart disease and stroke and help reduce the symptoms of hypertension, depression, attention deficient disorder, rheumatoid problems, and some skin ailments. Omega-3s encourage the production of body chemicals that help control inflammation in the joints, the bloodstream, and the tissues. Not only can Omega-3s can boost the immune system, but they also reduce the negative impact of omega-6s.
Foods which are good sources of these omega-3 fatty acids are cold-water fish (salmon and sardines), walnuts, canola oil, soybean oil, wheat germ oil, pumpkin seeds, sesame seeds, avocados, and spinach, kale and collard greens.
Most Americans need to eat more foods containing omega-3 fatty acids and eat fewer foods containing high amounts of omega-6 fatty acids to get closer to the proper ratio of these two groups of essential fatty acids. A good diet would consist of low fat meats and poultry, cold-water fish, low fat dairy products, fruits and vegetables, and whole grains.