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ALL FATS ARE CREATED EQUAL A Personal Letter from Drs. Brenda and Erik Slovin... The
Good, The Bad And The Ugly Do you find yourself overwhelmed by the latest buzz about the connection between saturated fats and heart disease? Which fats are good for you and which are not? Most people want to eat healthy, but find themselves confused about the good, the bad and the ugly fats screaming for their attention. But rest assured the search is worth it. You can significantly reduce your risk of heart disease by learning what fats and oils are healthy, and which ones you should stay away from. Effects of Diets High In Saturated Fats It is not how much fat we eat, but rather what kind of fat we include in our diet that matters most. As a matter of fact, the number one influence on blood cholesterol is the mix of fats in our diet. Dietary fats can be saturated harmful fats or unsaturated good fats. The effects of a diet high in saturated fats, such as red meat, fast food and chips, are increased risk of heart disease and cancer. Conversely, a diet high in unsaturated fats, like fish, nuts and avocados, helps bullet-proof our bodies against such health threats. Be sure to watch out for any foods containing “hydrogenated vegetable oil.” This phrase appears on an abundance of food labels, and should definitely be considered bad news. Hydrogenated vegetable oil is used in many baked or fried snack foods, as well as margarine, and is a saturated fat. In addition to setting your body up for heart disease and a variety of cancers, saturated fats have also been directly linked to insulin resistance. Insulin resistance is the number one factor associated with diabetes. A study at the University of Oxford has determined that a diet high in saturated fats significantly reduces insulin sensitivity, and that this effect can occur after just one meal loaded with saturated fats. The Danger of Partially Hydrogenated Oils Topping
the list of definite “ugly” fats are trans fatty acids, also
known as partially hydrogenated fats. So what exactly is the danger of
partially hydrogenated oils? The commercial benefit of trans fatty acids is that they help keep food from spoiling, and at one time, their use was thought to be healthier than butter. But we now know that these trans fatty acids have been a major player in the heart disease epidemic of the 20th century, which is a good thing to remember next time a tempting order of McDonald’s french fries calls your name. The Harmful Disadvantages of Trans Fats Trans fatty acids literally choke your arteries by raising LDL (bad cholesterol) levels while also reducing HCL (good cholesterol) levels. The harmful disadvantages of trans fats are actually two times more damaging than saturated fats. These artery-clogging fats unleash dangerous free radicals which damage and even destroy your body’s cells, leading to a myriad of diseases including cancer, heart disease, diabetes and cognitive decline. Additionally, a recent German study revealed that the trans fatty acids found in margarine dramatically increased the occurrence of adult-onset asthma. Become a health-wise shopper by reading food labels carefully. While you probably will not see trans fatty acids listed, look for partially hydrogenated oils. The higher up on the ingredients list that this ingredient appears, the more trans fatty acids. Try to find foods that are trans fat-free or at least contain less than 0.5 grams per serving. The key to remember here is the fewer trans fatty acids, the better. There Is No RDA for Saturated Fat, So Snack Wisely If you’re a snack freak like most Americans, remember that most snacks are filled with harmful saturated fatty acids. There simply is no RDA (recommended daily allowance) for saturated fat, and so be sure to snack wisely. Just about any kind of raw nut is a great choice. Not only do you satisfy your snack attack, you are also giving your body an excellent source of organic protein as well as the good unsaturated fat that can help lower your cholesterol. Fresh fruit is always an excellent choice as well. The old saying, “You are what you eat” is true, particularly when it comes to saturated versus unsaturated fatty acids. Take control of your heath by enjoying a balanced diet and becoming educated about the benefits and dangers of specific foods. .............................................................. |