The Truth About Fat
Have you ever noticed how many different people are saying different things about what is good and what is bad for you? There are also different opinions on what makes us “fat” or overweight. What foods to eat and foods to avoid. Good diets and bad diets. I was confused to the point that I really didn’t know what to tell my own patients. Thus, I decided to do some research of my own to find the true answer. In this article, I am going to discuss what fats are, if they are good or bad, what to look for on a label, and what foods they are in. In articles to follow, I will concentrate on carbohydrates and diets. This will be followed with the ultimate diet/health plan that will not only help you lose weight but will also help you be more alert, have more energy, and overall increase your self-esteem.
First of all, there are good and bad fats. The good fats include unsaturated fats. These fats are necessary for the absorption of fat-soluble vitamins into your blood stream. These vitamins include A, D, E, & K. There are different types of saturated fats including polyunsaturated fats and mono-unsaturated fats. Polyunsaturated fats include Omega 3 and Omega 6. These fats help lower the risk of cardiovascular disease when replaced by saturated fats by lowering cholesterol. Omega 6 fatty acids lower LDL cholesterol (bad cholesterol) but also lower HDL or good cholesterol. Omega 6’s are found in plant oils including corn, safflower, soybean, and sunflower oil. Omega 3 FA’s also help reduce the risk of heart disease by lowering plasma triacylglycerols (they cause platelet formation in blood vessels leading to blockage). They can be found in oily fish (SMASH: Salmon, Mackerel, Anchovies, Sardines, and Herring), soybean and canola oils. The last of the polyunsaturated fats are called monounsaturated fatty acids. These are the best ones to take in my opinion because they have the same effect as Omega 6’s but these FA’s do not lower the good HDL cholesterol.
Next are saturated Fats (FA’s). Saturated fats are the most influential dietary factor concerning plasma cholesterol. These FA’s tend to raise the levels of bad LDL cholesterol. Foods that contain these are dairy and meat products along with coconut and palm oils. The worst fatty acid or source of fat you can consume are trans fatty acids (TFA’s). These are synthetic fats formed during the hydrogenation of liquid vegetable oils. These FA’s contribute to a considerable raise in plasma cholesterol levels. You will not see these on food labels so be sure to avoid extensively hydrogenated oils. This consists of margarine that comes in a stick form mainly. No matter what fats you consume, they all have the same amount of calories. So as for a diet concern, just stick to the good fatty acids. You should reduce the amount of fat consumption to no more than 30% of your daily calorie intake. Within this group, you should concentrate consumption of 15% monounsaturated fats, 10% polyunsaturated fats and 5% or less of saturated fats if possible. As for the rest of your diet, look for them in future articles to come. Otherwise realize that fat is not necessarily bad for you, in fact they are essential to our diet.
I also wanted to let you know that we have a new promotion here at Nill Family Chiropractic and Wellness Center. From March 1st to May 1st, for any new patient who comes in for a treatment, a FREE 15-minute massage will be given. So come on in, even if you are in pain or not, and take advantage of this opportunity. Remember that chiropractic is good for not only treating pain but preventing it as well. Studies show that chiropractic can help the immune system and prevent other diseases like arthritis. We accept all insurance and if you’re a cash patient who doesn’t have insurance, or their insurance doesn’t cover chiropractic, call and ask how you can get 25% off of your bill. Until next time, I am Dr James P. Nill DC. Take care and have a healthy day.
If you or anyone you know has any questions or would like to know more of what I can do for you, then give me a call to set up your free initial consultation. Again, please contact me by phone at 260-459-2205 or by e-mail at email@example.com. If you have any questions or if you want to come in for the free consultation, the address is; Nill Family Chiropractic and Wellness Center at 4656 W. Jefferson Blvd., Suite 240, Fort Wayne, IN 46804. Also, feel free to check out our website to see all that we have to offer at www.nillfamilychiropractic.com. Reference: Champe P.C. & Harvey R.A. Biochemistry 2nd Edition: Lippincott’s Illustrated Reviews Lippincott Williams & Wilkins: 1994. pp. 312-316.
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