Face The Fats
 Your body needs fat to
function properly. Besides providing energy, fat is used in the production of
cell membranes and helps regulate blood pressure, heart rate, blood vessel
constriction, blood clotting, and benefits the nervous system. Fat also carries
fat-soluble vitamins (A, D, E and K) from your food into your body. It helps
maintain healthy hair and skin, protects vital organs, keeps your body
insulated, and provides a sense of fullness after meals. Fat is not our
enemy—instead, it’s essential to good health!
But, there are both “bad” fats and “good” fats, and we have to know the
differences between them.
Bad Fats
Saturated fat
is a triglyceride molecule that usually comes from animal origin (red meat,
poultry, and dairy). Research
has shown that saturated fats increase low-density lipoprotein (LDL) cholesterol
in the blood that has been linked to heart disease, cancer,
obesity, diabetes, and premature aging.
Trans fat is formed when
hydrogen is added to liquid oil to turn it into a solid or semi-solid fat (such
as shortening or margarine). Processed
foods such as crackers, cookies, chips, frosting, snack cakes, pastries,
piecrust, and deep-fried foods are made with trans fat. The result is a double
whammy—it raises both your "bad" LDL cholesterol and lowers your
"good" HDL cholesterol, significantly increasing your risk of heart disease.
Nuts have no trans fatty acids.
Healthy diets should contain less than 10% bad fats.
Good Fats
Unsaturated fats
are protective fats that normally come from plant sources. They fight bad fats
and improve health. Among the unsaturated fats your body needs are the “omega
fatty acids”. Normally, in a healthy body with sound nutrition, various
metabolic conversions take place, eventually resulting in these remarkable
substances that aid virtually every body activity, from vital organ functioning
down to tiny intracellular processes.
Polyunsaturated fat
in the form of Omega-3 and Omega-6 fatty acids are considered “essential
fatty acids” (EFA’s) because the human body cannot produce them on its own, so
we must obtain them through diet. They provide support for numerous body
functions, including cardiovascular health, reproductive and growth functions,
immune and nervous systems.
Omega-3s (ALA, EPA and DHA) have been shown to lower
triglycerides, reduce the risk of death from heart attack, abnormal heart
rhythms, and strokes, slow hardening of the arteries from plaque buildup, and
slightly lower blood pressure. They appear to also reduce morning stiffness and
joint tenderness from rheumatoid arthritis. Omega-3 fatty acids are also found
in fish and flaxseed, but Walnuts are one of the best plant-based sources of
Omega-3 fatty acids (ALA).
Omega-6s (mostly linoleic acid) are outstanding for helping
diabetes, rheumatoid arthritis, premenstrual syndrome (PMS) and skin disorders,
as well as aiding in cancer treatment. Pine Nuts, Pistachios, and Sunflower
Seeds are good choices for Omega-6 linoleic acid.
Monounsaturated fats
are not considered “essential”—yet, Omega-9s provide so many substantial
health benefits from their oleic acid content. Oleic acid plays a protective
role in protecting arterial cholesterol build-up and lowering heart attack risk.
It may also play a role in cancer prevention. Almonds,
Cashews,
Macadamias, and
Pecans are rich Omega-9 sources, as are avocados and olive, peanut, sesame and
canola oils.
So, go ahead…grab a
handful of nuts daily for your healthy lifestyle!
A Sign of the Times
Crazy is OK. Tom Peters, co-author of “In
Search of Excellence”, is an observer of contemporary business. He tells us in
his fourth book, “Liberation Management”, “If you don’t feel crazy, you’re not
in touch with the times. These are nutty times. Nutty organizations, nutty
people, capable of dealing with the fast, fleeting, fickle, and are a
requisite for survival!”
Both optimists and pessimists contribute to
our society. The optimist invents the airplane and the pessimist the
parachute…Gil Stern.
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