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The good and the bad of oils and fats

Not all oils and fats are bad for you. In fact, there are some oils that, if taken in your diet or supplement, can help improve your health and reduce your risk of some diseases. By following a healthy diet that includes omega-3 fatty acids, we can help prevent an increased risk of heart disease.

Omega-3 fatty acids are an essential part of a heart-healthy diet and are known to help lower diseases and conditions such as high blood pressure, hardening of the arteries, plaque buildup in the arteries, high levels of triglycerides and their risk. for heart disease and irregular heartbeat.

Foods like soybeans, canola oil, walnuts, and flaxseed contain alpha-linolenic acid, which can be converted to omega-3 fatty acids in the body. These oils are also known as polyunsaturated fats. These good fats should make up about 10 percent of your daily calorie intake. For those of us who don’t eat a lot of these products because we don’t know how to cook them or don’t like the taste, a supplement is a great alternative.

Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon are good sources of omega-3 fatty acids. In addition, they are an excellent source of protein and have less saturated fat than other meat products. The American Heart Association suggests at least two servings of fatty fish per week.

Some people are concerned about the safety of the fish and possible mercury contamination. The Food and Drug Administration recommends that at-risk populations, such as children and pregnant women, avoid fish that have the potential for the highest level of mercury. Fish to watch out for include shark, swordfish, or king mackerel.

Eating a wide variety of fish can minimize our exposure to environmental contaminants and achieve desired cardiovascular health outcomes. Taking fish oil supplements is also a great idea. Try to take the supplement with a meal for best results.

Bad fats include saturated fats. They are solid at room temperature and include butter, lard, coconut or palm oil, vegetable shortening, and some types of margarine. Hydrogenated and trans fats are types of fats similar to saturated fats. Eating foods that have these types of fats can increase the risk of heart disease by increasing blood cholesterol levels. Saturated fats should make up less than 10 percent of daily calories.

Cholesterol is a wax-like substance found in your body. It is a lipid, which means that it is a type of fat. Your body needs some cholesterol to stay healthy. Cholesterol is made by the liver and used by the body for important functions, such as building cell walls and making hormones. However, too much cholesterol in your body can be bad for your health. Too much can cause fatty deposits on the blood vessel walls.

This causes hardening of the arteries, which is called atherosclerosis. Atherosclerosis can cause poor blood flow to certain areas of your body, putting you at higher risk for health problems. For example, blood flow problems that affect the heart muscle can cause a heart attack. Blood flow problems that affect your brain can cause a stroke (brain attack). If left untreated, the problems caused by atherosclerosis are serious and sometimes life-threatening. Dairy products, meat, fish, and poultry are foods high in cholesterol. Egg yolks and organ meats (such as liver) are especially rich in cholesterol. High amounts of cholesterol in the diet can increase blood cholesterol in some people. Eat less than 300 mg of cholesterol per day.

By being aware of the fats that we are eating we can make positive changes in our diet and health and prevent and reduce some diseases or illnesses. For those who don’t like fish or other unusual foods, supplements are a great option.