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In the 1980s, dietary fat was villainized as the cause of weight gain and heart disease. While health experts were well-meaning in their calls to reduce dietary fat intake, they made one critical mistake: They failed to distinguish between good fats and bad fats. To maintain a healthy lifestyle, it’s important for you to know the difference.
Good Fats
Contrary to the negative image often associated with it, fat is actually required by your body to function properly. Fat is a source of energy, a source of insulation, and a source of essential nutrients known as essential fatty acids (EFAs). To ensure good health, you need to consume a certain amount of good fat in your diet every day.
Good fats include:
- Polyunsaturated fats: Omega-3 (such as EPA and DHA, found in fatty fish and fish oils) and Omega-6 (abundant in vegetable oils)
- Monounsaturated fats, including Omega-9
Just remember, while your body needs both types of polyunsaturated fats to survive, the typical Western diet tends to provide too many Omega-6 and not enough Omega-3. In fact, the Center for Genetics, Nutrition and Health finds that humans evolved eating a balanced diet of 1:1 Omega-6 to Omega-3. Today, though, that ratio is somewhere higher than 15:1. This imbalance paves the way for chronic disease.
Benefits of Good FatsMore than 8,000 studies published over the past 35 years have consistently shown that Omega-3 fatty acids, particularly EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid), are important to your health throughout every stage of your life. Specifically, research indicates that EPA and DHA may be associated with reduced risk of:
- Coronary heart disease and stroke
- Alzheimer’s disease, dementia, & other conditions of mental deterioration
- Attention Deficit/Hyperactivity Disorder and other learning & behavioral problems
- Mental health conditions, including aggression, bipolar disorder, borderline personality disorder, depression, & schizophrenia
- Inflammatory and auto-immune conditions such as asthma, certain types of cancer, type 1 diabetes, rheumatoid arthritis, & inflammatory bowel disease
- Problems in pregnancy and labor
Additionally, EPA and DHA are physiologically essential for healthy functioning of the brain, eyes, nervous system, and cardiovascular system.
Bad Fats
Not all fats are healthy, however. In fact, overconsumption of bad fats can increase your risk of cardiovascular disease and may even contribute to cognitive decline.
Bad fats include:
- Saturated fats (found in butter, lard, and visible fat on meats)
- Trans fats (vegetable shortening and partially hydrogenated vegetable oils)
Keep in mind that these classifications of bad fats are broad. Not all of the fats in these categories are harmful; however, it is important to limit your consumption of these types of fats.
The Bottom Line The health impact of good fats and bad fats can be easily summarized. You need good fats and you should restrict bad fats whenever possible. Make the choice to be an informed consumer and you’ll be making the choice to live a healthier lifestyle.
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What Is Omega-3
Health Benefits
Life Stage Benefits
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Daily Requirements
More than 8,000 studies published over the past 35 years have consistently shown that Omega-3 fatty acids, particularly EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid) are important to your health throughout every stage of your life. However, most people don’t consume enough Omega-3 EPA/DHA in their daily diet to satisfy their bodies’ needs ...
Omega-3 Myths
Omega-3 Myths Omega-3 fatty acids have been receiving a great deal of coverage in all forms of media in recent years…so much so that it’s sometimes difficult to tell fact from fiction. You don’t need to become an Omega-3 expert, but it is a good idea to be informed. Information is power and you owe it to yourself to learn the truth about Omega-3 so ...
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