Fats in Your Diet

With all the hype about cholesterol and cutting out fats from our diets, people tend to forget that there are some fats we need. So it is important to distinguish between the healthy fats, the ones we should minimize and the ones to be totally avoided. Our diets should contain Omega-6 EFA's and Omega-3 EFA's. However the usual American diet has too many Omega-6 EFA's and a deficiency in Omega-3 EFA's. The ideal ratio of Omega 6 to Omega s is 2:1 or 4:1. However, in most cases the standard American diet has a ratio of 14:1 or 20:1.

Omega-6 EFAs are important in your diet and can be obtained from nuts, peanut butter, avocados, sesame seeds, and olive oil. However, the problem is that most people get an excess of Omega-6 EFAs but they don't get enough of Omega-3 EFA's. That creates the imbalance that is detrimental to one's health. This can be particularly significant in the case of people who have inflammatory type health problems such as arthritis, fibromyalgia, eczema, and acne. The imbalance of Omega 6 to Omega 3 promotes inflammation. Whereas proper intake of Omega 3 has anti-inflammatory effects.

Some research has suggested that people with rheumatoid arthritis can improve their condition by eating over two servings a week of salmon, mackerel, or sardines that are rich in omega-3 polyunsaturated fatty acids. And it also suggests that taking the fatty acids in capsule form can be beneficial as well. Other research has substantiated that the omega-3 fatty acids offer protection against atherosclerosis, and abnormal heart rhythms. These are among the top ten leading causes of death in people forty-five years and older in the United States.

The fats that should be minimized are the saturated fats derived from animal sources. The ones that absolutely should be avoided are trans fats or partially hydrogenated fats. In addition to increasing the risk of stroke and heart disease they are also associated with type 2 diabetes. To eliminate trans fats from their diets, people have to be food detectives. Very often a label will read 0 grams of trans fats.

However, the list of ingredients will include a partially hydrogenated oil. All partially hydrogenated oils are trans fats. And they are unhealthy in any amount.

Omega 3 has been useful in strengthening the immune system and promoting the health of the cardiovascular, nervous and reproductive system. Omega 3 is found in fish and particularly in the fatty fish such as sardines, salmon and mackerel. Flaxseed and flaxseed oil is a rich source of Omega 3. Flaxseeds also have a high lignan content. Lignans are powerful antioxidants that protect our bodies from damage by free radicals. Omega 3 has also proved to be beneficial in weight loss. For instance, if a person snacks on flaxseeds, the fiber helps to slow the emptying of the stomach. That delays the onset of hunger. The result is that the person feels full but has consumed fewer calories. And researchers have also discovered that when muscle cells are deficient in Omega 3, there is an increased risk of obesity.

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