NUTRITION
Omega-3 fatty acids
Foods That Contain Omega 3 Fatty Acids
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Omega-3 fatty acids are essential to life Omega-3 fatty acids are considered essential fatty acids because they are necessary for human health, but the bad news is our bodies cannot make them its self.
We get them in our diets in foods such as salmon, tuna, and halibut, Algae, Krill some plants, and Nut Oils. Omega oils are crucial for our brain function and development, they also have anti-inflammatory properties and maybe helpful in the prevention of heart disease, depression, and bipolar disorder.
Where are the most common places to find omega 6 fats?
Omega 6 diet sources Omega 6 (O-6) fatty acids are mostly in "land" foods, animal products, examples of these include beef, pork, poultry, eggs, dairy products other than non fat- skim milk, beans, soy, grains, corn, wheat, nuts, walnuts have some O-3). Omega 3 are mostly in sea foods (especially fatty fish, although they have O-6 too. Other sources or 0-3 include wild fish from krill walnuts, purslaine, and even flax seed.
It is best practice to obtain most of your dietary fat from whole foods, they should be unheated unsaturated and not heavily processed.
These fats are the ones that consistently show up as cardio protective because they either lower cholesterol or they come with other benefits such as antioxidants, vitamins, and minerals.
Remember that they are best for you in their natural, unheated, unsalted state, seeds are a great source of Omega-3 particularly hemp seed one of the only commonly used seed that contains GLA, (Gamma Linoleic Acid) a crucial, hormone regulating fat that is rare in other foods.
Healthy Oils such as extra virgin olive oil for salads are perfect cold, while grape seed and coconut oil are great for higher temperature cooking. Grape seed oil’s and coconut oil temperature can be raised quite high before it begins to smoke so it is less damaged by the heat this means that there two oils are better suited for higher tempter cooking.
Using healthier oils also may help prevent the oxidation of cholesterol. This oxidation is what courses the damage to the cardiovascular system, there is some evidence that the antioxidants in grape seeds help protect blood vessel damage that occurs with high blood pressure.
To keep your oils healthy try to heat your pan before adding the oil, allow the pan to heat up before adding oil to it.
Have your ingredients ready to add to the pan before you add the oil, once the pan has reached an adequate cooking temperature add the oil and food as soon as possible, this will prevent sticking and help preserve the oil, as well as give a better colour and texture to your food.
Extra virgin olive oil is an excellent source of unsaturated fat. However, you only get the benefit if the olive oil is cold pressed, served raw and unheated.
AVOCADOS: Avocados are loaded with good (monounsaturated) fat, some people are apprehensive
about eating Avocado due to its fat content and high in calorie content.
Despite this Avocado are packed with nutrients and boast an impressive amino acid profile. Avocados are best eaten raw, this ensures you take advantage of the fruit in its optimum condition. Remember that heating denatures the fruit reducing its health benefits.
Avocado contain potassium which helps regulate blood pressure, and foliate for heart health, add avocado to your salad to makes the fat soluble vitamins more available to your body.
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Fat Facts
Fats often get a bad rap, most people associate fats with weight gain, and see it as the enemy, while it is true excess consumption of fat can cause weight gain I would like to share with you the many fabulous facts about fats and there essential role in maintaining our health.
In this article we will attempt to explain and debunk some common misconceptions regarding fats and there rolls in our bodies.
If the mere mention cholesterol conger up images of heart attack and cardiovascular disease in your mind then perhaps it is time to rethink some common misconceptions. Cholesterol is necessary for the production of several hormones that are used to maintain homoeostasis within your body. Cholesterol is an important molecule in the body, but did you know that most of the cholesterol needed by our bodies is made by our own liver?The remaining cholesterol is obtained through the foods we consume. Persistently high cholesterol levels can be detrimental to our heart and blood vessels, but cholesterol also serves some very important functions in our body, including:
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Benefits of Cholesterol Include:
Serves as a precursor for many hormones, Testosterone and Estrogen the male and female sex hormone.
Maintaining cell membranes fluid
contributing to the formation of bile acids
Identifying Fats
Low density fats "Bad fats" LDL
LDL Cholesterol (Bad)
When too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that supply oxygenated blood that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible.
This condition is known as atherosclerosis.
If a clot were to form and block a narrowed artery, a heart attack or stroke may result.
High Density fat:
High Cholesterol "Good fats" HDL (Good)
About one fourth to one third of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as ("good") cholesterol, because high levels of HDL seem to protect against heart attack.
Low levels of HDL (less than 40 mg/dL) also increase the risk of heart disease. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe that HDL removes excess cholesterol from arterial plaque, slowing its build up.
Triglyceride is a form of fat made in the body. Elevated triglycerides can be due to overweight/obesity, physical inactivity, cigarette smoking, excess alcohol consumption and a diet very high in carbohydrates (60 percent of total calories or more). People with high triglycerides often have a high total cholesterol level, including a high LDL (bad) level and a low HDL (good) level. Many people with heart disease and/or diabetes also have high triglyceride levels.
Natural Source Good Fats
Omega 6 (O-6) fatty acids are mostly in "land based" food sources such as, animal products, e.g. beef, pork, poultry, eggs, dairy (other than non fat- skim milk.) beans soy, grains, corn, wheat, etc, nuts.
Omega 3 are mostly in sea foods (especially fatty fish, although they have O-6 too. Wild fish get O-3 from krill. Land O-3 (walnuts, Purslaine, Flax not as well used)The fatty acid most commonly found in flax-seed oil is Alpha Lipoic acid (ALA, 18 carbons and 3 double bonds). In fish oil, they are Eicosapentaenoic acid (EPA, 20 carbons and 5 double bonds), Docosahexaenoic acid (DHA, 22 carbons and 6 double bonds). Alpha Lipoic converts to EPA and DHA, but in limited amounts. For maximum benefits try to get your EPA and DHA from actual wild salmon or naturally oily fish with skin, and your ALA from flax.
Alpha Lipoic is a potent antioxidant that is made by the cells of the body.
Alpha Lipoic acid has a number of roles similar to vitamin B and is involved in a variety of cellular functions, but what seems to interest scientists the most about it is the ability of Alpha Lipoic to protect against oxidative damage.
Oxidation occurs because of free radicals, which are caused by detoxification, exercise, pollution, stress, and a variety of other factors.
Oxidative damage does not occur immediately, but happens over time, and is likely the reason for reduced nerve sensitivity with age.
Alpha Lipoic acid has a dual action in the fight against free radicals, it protects against oxidation directly, and also regenerates levels of other antioxidants such as vitamin C, E and Glutathion nutrients.