By Andy Kress
Photo: Salmon is a great source of Omega-3 fatty acids
Fat. Just the sound of the word makes people shudder. We have been told one of two things about fat in this life: fat is horrible for you, or fat equals taste. No one can argue that fat equals taste, because so many of the foods we love are loaded with the stuff. The statement that fat is horrible for you is further from the truth however. If you know your fats and how they react with your body and internal system, then you will know that fats are essential to your diet and your health.
Most of us have at least heard about trans fat and saturated fat, as they are so glorified on the news, restaurant menus or product labels. In studies, trans fats have been linked to obesity, heart disease and other related health problems when over-consumed. Many cakes, pies, potato chips and other processed foods people love are loaded with fatty acids. These are found in the hydrogenated oils and margarine used in these products to extend shelf life and keep them from going rancid, wreaking havoc on our insides as we attempt to breakdown such foods.
Saturated fat is not far behind in doing its damage to our internal system. Many of the meats we choose to eat are high in saturated fats, even though you can’t always see them. Butters, cheeses and other dairies can be high in saturated fats as well, so read your labels. Palm and coconut oils are very popular here in South Florida. Since both are very high in saturated fat, these should be consumed sparingly.
Enjoy your treats, but use common sense and try to limit the quantity to the suggested serving size. Remember: trans fat and saturated fat are the first to show themselves at the waistline, the last place we want to see them!
On the other hand, some fats are not only good for you, they are absolutely essential for good health. Monounsaturated fats are needed in a well-balanced diet. Primary sources are olive and canola oils, nuts, and some seeds. Another excellent source (and the healthiest for you) is grown right here in Florida–our state avocado. The Florida avocado is twice the size as the Hass
avocado and half the calories, making this a wise choice for your body while helping to support your local economy. Polyunsaturated fats coming from products such as corn and other vegetable oils are common and healthy for you, as well as fish oils and oily fish. These foods have two essential fatty acids the body needs to function.
There are a couple of other fats not to be forgotten. Fatty acids that are derived from linoleic acids produced by Omega-6 and Omega-3 fats are crucial to a healthy diet when used in the proper amount. These two fats play a vital role in improving mental clarity, uplifting our moods and improving our overall sense of well-being.
Good sources of Omega-6 fats are in corn, safflower, sunflower and soy bean oils. Using any of these oils in cooking really bring out new flavors to that same old dish, so don’t be afraid to try something new and healthy.
Omega-3 fats come in a variety of different foods. Walnuts, evening primrose and rapeseed oils, as well as oily fish, such as sardines, mackerel and salmon are great sources of this essential fatty acid, which cannot be produced by the body.
Omega XL®, a supplement from Great HealthWorks (headquarted right here in Hollywood, Florida) is a very convenient and affordable way to ensure adequate Omega-3 intake, and includes 30-essential fatty acids in each small capsule. Since it does not interact with any medications, this product is the safest supplement that you can find on the market, and the only one I personally take and endorse.
Fat. You didn’t cringe so much this time, did you? Now knowing your facts on fats can mean making healthier choices in the grocery store. Your body will thank you every day.
Andy Kress, CFT, SET, is a nationally certified fitness trainer and nutritional counselor in South Florida. He can be reached at andyfitnesstrainer@gmail.com or 954-789-3930.
