![\"Good](\"https:\/\/web.archive.org\/web\/20140903112954im_\/http:\/\/www.natural-holistic-health.com\/wp-content\/uploads\/2012\/12\/good-fats-versus-bad-fats-300x219.jpg\" "\\"good-fats-versus-bad-fats\\"")
About a decade ago, the low-fat diet was just the thing. Everyone talked about the evils of fat and the benefits of avoiding it.<\/p>\n<\/p>\n
About a decade ago, the low-fat diet was just the thing. Everyone talked about the evils of fat and the benefits of avoiding it.<\/p>\n
Then some studies came out about how some kinds of fat can be healthy and even essential (\u201cessential fatty acids\u201d), so people began to re-think the low-fat diet scheme.<\/p>\n
In order to decide how much fat to consume and what kind, it\u2019s important to take a look at the different types of fats, the foods that contain them, and how they compare to each other.<\/p>\n
Unsaturated fats are a broad category of good fats that can be further divided into multiple categories.<\/p>\n
1. Polyunsaturated fats<\/strong><\/p>\n Polyunsaturated fats are one type of unsaturated fat. They are considered less stable than monounsaturated fats due to their molecular structure. Polyunsaturated fats can be found in nuts, seeds, vegetable oils (safflower, corn, etc.), and cold water fish. Polyunsaturated fats are an important source of essential fatty acids, or EFAs, which the body cannot manufacture and must obtain through diet. Polyunsaturated fats have a reputation for reducing cholesterol.<\/p>\n *\u00a0Omega-3<\/a>\u00a0fats\u00a0are a type of polyunsaturated fat that are said to reduce inflammation, which is why they are implicated in arthritis relief. They are also said to prevent heart disease and other chronic disorders. Because\u00a0Omega-3s<\/a>\u00a0are concentrated in the brain, they are considered essential to cognitive function.<\/p>\n Clinical trials suggest\u00a0Omega-3s<\/a>\u00a0are beneficial in managing ADHD, PMS, skin disorders such as eczema, and depression. Salmon, sardines, tuna, and clams are good sources of\u00a0Omega-3<\/a>\u00a0fats. Spinach, flax oil, and walnut oil are also rich in\u00a0Omega-3s<\/a>.<\/p>\n *\u00a0Omega-6 fats\u00a0are also a type of polyunsaturated fat, with many of the same benefits as\u00a0Omega-3s<\/a>. Sources suggest that these fats need to be consumed in balance, with more\u00a0Omega-3s<\/a>\u00a0and fewer Omega-6s (a 2:1 ratio of\u00a0Omega-3s<\/a>\u00a0to Omega-6s is said to be ideal). Evening primrose, flax, and olive oil are rich in Omega-6s, as are sunflower, pumpkin, and hemp seeds.<\/p>\n 2. Monounsaturated fats<\/strong><\/p>\n Monounsaturated fats are also an important source of essential fatty acids. These are the fats that are implicated in lowering LDL cholesterol (the bad kind) and even raising the good cholesterol, or HDL. Almonds, avocados, walnuts, olive oil and canola oils are sources of monounsaturated fats.<\/p>\n As you probably noticed, there are cross-overs in the sources of these fats. Some foods, like olives and walnuts, contain both types of unsaturated fats.<\/p>\n Now for the bad fats. Saturated fats are a general category of bad fats, which can also be divided further. Saturated fats are solid at room temperature. Butter, lard,\u00a0coconut oil<\/a>, and palm kernel are examples of bad fats. Saturated fats are said to raise cholesterol and contribute to heart disease. There are other health risks that may be posed by trans fats.<\/p>\n *\u00a0Trans fats\u00a0are a type of fat that is considered especially damaging to the body. Trans fats are liquid (unsaturated) fats that have been hydrogenated, and thus made solid, like a saturated fat. This is accomplished by the artificial addition of hydrogen atoms to the spaces in the molecular chain of unsaturated fats.<\/p>\n <\/p>\n Because hydrogenation leaves \u201cfree\u201d hydrogen molecules sort of dangling off of the fat chain, they act as a \u201cfree radical\u201d in the body, attracting oxygen molecules. You may have heard this described as \u201coxidation.\u201d Oxidation is what makes oil rancid, and many theorize that it has a similar degenerative effect in the body.<\/p>\n Scientists have established the effectiveness of\u00a0Omega 3<\/a>\u00a0in a number of health areas, including your Heart, Brain, Joints, Skin, Immune system, Vision, and Digestion. Like any product on the market today there are \u2018good fish oils\u2019 and there are \u2018bad fish oils\u2019! With a bad one you may be unwittingly introducing substances into your body that you DO NOT want\u2026 such as Mercury and PCB\u2019s for example.<\/p>\n We impose tougher standards on the purity of our fish oil than any other known manufacturer. DHA is the most important fatty acid in the human brain. High in DHA and proven to be pure and free of contaminants the\u00a0Xtend-Life<\/a>\u00a0brand is considered to be the \u2018Rolls Royce\u2019 of concentrated\u00a0Omega 3<\/a>\u00a0fish oils at an affordable cost and has been enjoyed by thousands of customers in more than 40 countries for the last eight years.<\/p>\n Hopefully, this has helped you get an understanding of the different types of fats, so that you can make a more informed choice about the fat which forms part of your diet.<\/p>\n <\/p>\nBad Fats<\/h3>\n
Are you getting enough\u00a0Omega 3s<\/a>?<\/h3>\n