With the increasing awareness about the dangers of fatty acids, how they increase the risks of our developing heart problems, the food industry has started looking for an alternative.
Saturated fats are found in animal products such as, meat, lard, and dairy. It is also found in coconut and palm oil. This type of fat increases our LDL cholesterol or bad cholesterol. Unsaturated fats come from vegetable oils and they do not raise the LDL. It is surely a better option to be preferred. Fried food has always been a staple food of the Americans. French fries, hamburgers, and fried chicken are common on the dining table. Finding a suitable alternative to the saturated oils has become a major issue.
The next problem was, when trying to use unsaturated fatty acids; it was found that they turned rancid very quickly. That was not the answer. It was found that hydrogenation of fats made them last longer. They were named partially hydrogenated vegetable oils. That was the invention of a new fatty acid, the trans type. Now instead of saturated fats being a major part of the American diet, now the trans fats have taken their place.
Do you think, trans fats are any better? No. Now we have both saturated and trans fats that are bad. While saturated fatty acids increased the LDL cholesterol levels, the trans fatty acids do the same. They also decrease the HDL level. The level of HDL should be increased not decreased.
The unhealthy foods are probably easiest to find and are quite irresistible. Doughnuts, cakes and cookies surely taste very yummy! Anything indicating partially hydrogenated vegetable oils on the label is bad for you. Potato Chips, corn, chips and crackers are my favorites, all bad for me.
The result is, trans fats are surely not better than the saturated type, in fact they are worse. No wonder our heart health in the US is continuously on the decline.
So, what is a good fat?
The foods containing unsaturated fats are the best for us. They include fats derived from vegetable oils like canola, peanuts, flax seeds, corn, safflower and sunflower oils. You should ensure that the cooking oil you're buying has not been hydrogenated. Learn to read the label. I keep my reading glasses handy these days.
Unsaturated oils consist of mono unsaturated or polyunsaturated fatty acids. These acids assist in lowering your bad cholesterol level while increasing your HDL level.
Ok, now where to get them from?
Omega-3 fatty acid is the problem solver. Omega-3 and omega 6 are called essential fatty acids implying that our bodies cannot produce them. Getting a good ratio of omega-3 to omega 6 can help you reduce your chances of having heart problems.
You can include omega-3 into your diet by eating more of cold water oil fish like tuna, salmon, sardines, mackerel, lake trout, herring and halibut at least twice a week. Use canola oil and margarine's that contain no trans fat. Be sure to read the labels. If a recipe requires a stick of butter, try using unsaturated vegetable oil in the recipe. Eating walnuts, pumpkin seeds, flaxseed, is also a very good option.
Omega 6 is fairly easy to get and we are surely getting more than enough of it in our daily diet. We in fact need to reduce our intake of omega 6. If that is not possible, then you can try to add some more of omega-3 to balance it out.
If you aren't into eating fish, and you don't like the taste of other foods containing omega-3, you can always find supplements at your local grocery store or drug store. Read the directions and take them as recommended. It is the best way to ensure you are getting the sufficient amount per day you need to stay healthy.
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