Let’s Talk About Fat
Filed Under Naturopathy |
Fat is a mega-nutrient that is critical to maintaining a healthy body and brain. In the body fat is broken down into the micronutrient fatty acid where it is able to be utilized by the body. Fat, also called adipose tissue, is found in the subcutaneous layer of the skin and surrounding our vital organs. Fat assists in the absorption of many nutrients, provides protection and insulation, is a back-up energy source and storage site for fat-soluble vitamins, and assists in nerve transmission and temperature regulation.
We know that dietary fat can be found in a variety of sources: saturated, polyunsaturated, monounsaturated, and trans-fat. It can make your head spin just trying to figure out what all the different terms mean. So rather than make this a discussion about what you should eat versus what you shouldn’t eat, I decided to define some of the terms associated with fat to help you identify those sources in your diet that are healthier choices and reduce or eliminate those unhealthy fat choices.
Hydrogenation: During the manufacturing process, hydrogen is added to liquid fat to solidify it and stabilize the atoms. By doing so, products can stay on the shelf longer, reducing spoilage.
Trans-fat: This is the end result of hydrogenation. Trans fat is the worst kind of fat, as it clogs arteries and makes us fat. It provides absolutely no nutritional value whatsoever.
Cholesterol: A fatty substance that is produced in the liver and necessary for a variety of bodily functions such as production of cell membranes, bile, and hormones. Because the body makes cholesterol, we need very little of it from dietary sources. Too much and it can harden and clog our arteries, which causes heart disease and stroke.
Saturated fat: Fat that is solid at room temperature. It is found in fatty cuts of meat, dairy products, butter, lard, solid shortening, many fried and processed foods, and in some plant sources such as palm and coconut oils. It raises blood cholesterol levels and results in increase risk for heart disease and stroke.
Polyunsaturated fat: A healthier form of fat that the body can better utilize. Found in vegetable oils and in omega-3 (fatty fish such as salmon, halibut, mackerel, flounder, sole, herring, trout, tuna and sardines, and in walnuts, flaxseed, and canola oil) and omega-6 (corn, sunflower, safflower, and soybean oils) products. Most Americans are deficient in omega-3 fatty acids and have too much omega-6 fatty acids in their diets. Balance between these two powerhouses is critical to maintaining healthy blood vessels and heart.
Monounsaturated fat: Fat that is liquid at room temperature and is found in olive, grapeseed, and pumpkin oils, as well as in nuts such as brazil nuts, hazelnuts, almonds, and cashews. Also found in vitamin E and avocados.
Polyunsaturated and monounsaturated fats are found to help reduce the risk of heart attacks and strokes. They also help to promote healthy skin and body cell integrity, and may promote a healthy immune system.
To learn more about fat and how to keep your heart healthy, visit the National Cholesterol Education Program at www.nhibi.nih.gov/chd. With all the food choices available to us it is easy to cut out bad fat and increase healthy food choices to keep our brain and body functioning at optimal levels. A little prevention goes a long way and you will be glad you did!
In health and wellness,
Dr. Linda
