The skinny on fat
September 3, 2004
By Lori Faye Coleman
As health-conscious, young adults, we have been programmed to think all fat is bad for us. Eating fat will make us fat, unhealthy and undesirable. The truth of the matter is that our bodies need fat in order to survive.
The membranes in our bodies' cells are made of lipids (fat) that provide barriers to prevent invading substances from getting inside. Without a sufficient amount of fat, the body becomes very susceptible to intrusion by these foreign objects.
Aside from the necessity factor, fats have many positive attributes that give us preventative measures and help to keep us healthy. The oils from plants (nuts and seeds) and fish provide a bountiful amount of long chain polyunsaturated fatty acids, known as omega-3 fatty acids.
These fatty acids, when consumed on a regular basis, have been shown to reduce the risk of heart attacks and hypertension. These omega-3 fatty acids reduce the inflammation in the coronary arteries (the arteries that supply blood to the heart), which in turn lessens the risk of narrowing arteries, high blood pressure and a heart attack itself.
Most people never consume the recommended amount of omega-3 fatty acids due to their low fish intake, but with the help of a fish oil supplement, the risk factors that lead to heart disease can be decreased.
If you're not into popping pills, incorporating fish into your diet is not as difficult as it seems. Most restaurants offer a grilled salmon or fresh catch of the day. These are good sources of omega-3 fatty acids, but you may want to resist if the menu item has been fried. At this point, not getting omega-3 fatty acid is probably better than eating deep-fried fish.
Other good sources of long chain polyunsaturated fatty acids are nuts and seeds. These crunchy, nutritious snacks are full of good protein and fat. They are low in saturated fat (bad fat) and offer a significant amount of nutrients. These foods are easier to come by and can be found in many different styles: trail mix, honey roasted, dry salted, mixed nuts, toppings in yogurt and additions to breads. All are great accompaniments to the diet as long as they are not eaten in excess.
While many give red meat a bad rap for fat, it is also a great source of protein. Yes, it does have a higher content of saturated fat, but it doesn't have to be given up completely. One of the great things about eating healthy is that there is such a variety. When eating red meat, it is best to choose a leaner cut and trim off as much excess fat as you can. Eating red meat just a couple of times a week promotes a balance between different kinds of fats.
The main types of fat to stay away from are the highly saturated fats and now the newly ordained bad guy, the trans fats. Trans fats are fats that have gone through the hydrogenation process, which has caused some adverse effects. The USDA has imposed some new guidelines demanding that nutrition labels contain information about the amount of trans fats. While it will take awhile for that to come into complete effect, some labels have already implemented this policy.
Remember, while eating any fat in excess isn't good, not all fats are bad. Some provide great benefits to our bodies that can't be found in any other foods.
Source:www.indianastatesman.com
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