Omega 3 (and 6) are found in fish oil, olive oil, flax seeds (and oil), hemp oil and avocados. Study after study has shown that that increasing your intake of these types of oils is beneficial in reducing bad cholesterol, increasing good cholesterol and preventing heart disease and arthritis symptoms. More research continues to emerge attributing the deficiency of this particular type of oil as a factor in the incidence of depression, allergies and diabetes! The catch twenty-two: you not only need to increase your consumption of these oils, you’ll have to cut out the bad ones to reap the full benefits.
Fat has had a bad rap for decades. Going back to the 1930’s, doctors made correlations between increased CHD, heart attacks and stroke to increased consumption of butter, margarine and other fats that don’t contain Omega 3. These fats increase inflammation, LDL and triglycerides, resulting in the rise of “Western Diseases” like heart disease and diabetes (the link to diabetes is a relatively controversial one at this point.) So in an effort to reduce health risks, health care professionals have long recommended decreased intake of fat for decreased health risks. Along with this recommendation is the pharmaceutical push to dispense prescription cholesterol lowering meds.
But if this reduced fat diet is so effective, why does the incidence of heart disease continue to rise? If statins (class of cholesterol lowering medication most widely prescribed) are so effective in reducing heart attacks and strokes, why do most patients hospitalized for cardiovascular episodes have normal cholesterol levels? Simple answer: even at lower levels, bad fat can kill you. Not so simple answer: it’s not just about decreasing the total fat intake on our diets, it’s about removing the inflammatory fat and replacing it with the protective, good fat.
The topic of fat and cholesterol is not a simple one, but our menu does not have to be complicated either.
- Increase consumption of fish (fresh water varieties like salmon and sardines are safest) while reducing meat intake.
- Include high Omega 3 foods like flax seeds, avocados and walnuts in your daily diet.
- Supplement your diet with a high quality EPA/DHA supplement.
- Avoid pre-packaged, fast foods and processed foods as much as possible.
Remember, there is absolutely no evidence out there that can deny that improved lifestyle and diet is more effective than medication at preventing heart attacks and strokes. Now you just have to make the right choices for yourself.
Your questions and comments are always welcome. Email me at Lara@wealthofHealthRx.com and don’t forget you can also ask me about coaching support and nutritional supplement services. Visit WealthofHealthRx.com for more information :)
