Who wants to be fat? We all love and thrive to look better and slimmer, right?
Fats are a constant subject of dieting: low fats and high fats diets. And what about that “dreadful” cholesterol, which is the precursor of the five major classes of steroid hormones: progestagens, glucocorticoids, mineralocorticoids, androgens, and estrogens and vit D3.
Fat is essential
We need our fats, all of it: saturated fats, mono and polyunsaturated fats. All of them play critically important roles in our metabolism.
It’s dreadful cold in Alberta, Canada, it’s showy winter and we need that insulation, that “fatty” heat to keep us warm.
There is evidence that: “… In contrast, replacement of Saturated Fatty Acids (SFA) with carbohydrates, particularly sugar, has been associated with no improvement or even a worsening of Cardio Vascular Disease (CVD) risk. There is growing evidence that SFAs in the context of dairy foods, particularly fermented dairy products, have neutral or inverse associations with CVD..” (Annu Rev Nutr. 2015;35:517-43. doi: 10.1146/annurev-nutr-071714-034449).
Let’s talk about those famous omega fats: omega 3 and 6 and others: it is very important to watch for the ratio of omega 3 to omega 6 fatty acids, which should be 4:1 (omega 3-4 to omega 6-1). Of note: Canola Oil is very unbalances and mostly contains omega 6 short fatty acids.
The critical role of Omega on your health
Being a vegan, my food comes from plant sources, but in case of most health cellular benefits, animal derived omega 3 fats are better and here is why:
From Dr. J. Mercola, MD:
“..Omega-3 comes from both animal and plant sources. The primary animal sources are krill oil and fish oil. The primary plant sources are flaxseed, chia and hemp.
Marine animals such as fish and krill provide eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are mostly promoted for their protective effects on your heart. Flaxseed, chia, hemp, and a few other foods, on the other hand, offer alpha-linoleic acid (ALA).
You would want to choose an animal-based variety – most of the cellular health benefits linked to omega-3 fats are linked to the animal-based EPA and DHA, not the plant-based ALA.
Furthermore, ALA is converted into EPA and DHA in your body at a very low ratio. What this means is that even if you consume large amounts of ALA, your body can only convert a relatively small amount into EPA and DHA, and only when there are sufficient enzymes”…
Why “omegas” are so critically important for our health:
Back to Dr. J. Mercola, MD:
“Omega-3 ranks among the most important essential nutrients out there today. In 2008, the American Journal of Clinical Nutrition2, 3, 4published three studies investigating the role of EPA and DHA omega-3 fatty acids in elderly populations.
Low concentrations of EPA and DHA resulted in an increased risk of death from all causes, as well as accelerated cognitive decline. The studies also suggest that a higher intake of omega-3s may bring certain health benefits that short-term supplementation cannot give.
Here is other evidence of omega-3 benefits:
1.Omega-3 benefits your heart health. An Italian study (GISSI)5 of 11,324 heart attack survivors found that patients supplementing with fish oils markedly reduced their risk of another heart attack, stroke, or death. In a separate study, 6 American medical researchers reported that men who consumed fish once or more every week had a 50 percent lower risk of dying from a sudden cardiac event than do men who eat fish less than once a month.
2.Omega-3 normalizes and regulates your cholesterol triglyceride levels. Compared to a statin, both fish oil and krill oil are more efficient in doing this. According to a study comparing the efficiency of krill and fish oils in reducing triglyceride levels,7 both oils notably reduced the enzyme activity that causes the liver to metabolize fat, but krill had a more pronounced effects, reducing liver triglycerides significantly more.
Fasting triglyceride levels are a powerful indication of your ability to have healthy lipid profiles, which can be indicative of your heart health.
Studies have also shown that omega-3 fats are anti-arrhythmic (preventing or counteracting cardiac arrhythmia), anti-thrombotic (prevents thrombosis or a blood clot within a blood vessel), anti-atherosclerotic (preventing fatty deposits and fibrosis of the inner layer of your arteries), and anti-inflammatory (counteracting inflammation – the heat, pain, swelling, etc).
- DHA affects your child’s learning and behavior.Do you want to maximize your child’s intellectual potential? A study published in Plos One in June 20138 linked low levels of DHA with poorer reading, and memory and behavioral problems in healthy school-age children. In another study published in the American Journal of Clinical Nutrition in August 2013,9 children who consumed an omega-3 fat supplement as infants scored higher on rule learning, vocabulary, and intelligent testing at ages 3 to 5.
Previous research also found that children with attention deficit hyperactivity disorder (ADHD) and related behavior or learning disabilities are more likely to have low omega-3 fat levels.
Optimize your brain health
Omega-3 has such great impact on your brain health – EPA and DHA keep the dopamine levels in your brain high, increase neuronal growth in the frontal cortex of your brain, and increase cerebral circulation.”
Our lifestyle choices are so important: Happy days, happy fats, lots of laughs and hugs.
Say NO to angry sugar, say YES to happy fats.
On to health, love and life.