The Skinny on Fats part 3: Getting Picky

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.

• Stick to Omega 3 rich oils like olive oil, avocado and sesame oil

• 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 :)

The Skinny on Fats part 2: Fish oil

You may or may not be from the generation that had to have been forced to take a spoonful of cod liver oil every day. And yes, it tastes just as appetizing as it sounds. The thing is, cod liver oil is derived from, yup you guessed it: cod fish and is packed with Omega 3 fatty acids (AKA EPA and DHA). For generations, mothers would give children this supplement, believing it was good for them, and they were right! Some experts are saying that that many of the increased incidence of childhood ADHD, depression, asthma, diabetes and even autism can be linked to deficiencies of this omega 3 rich supplement in recent generations.

You can’t walk into a super market, pharmacy or health food store without being pummeled with fish oil this, DHA/EPA that… foods, vitamin bottles and magazines everywhere advertising the health benefits of eating more Omega 3 rich foods and supplements. So what is this stuff and what’s so important about them?

DHA, the acronym for decosahexanoic acid, is an essential omega-3 fat. Essential, meaning it is not produced in humans, and as you can infer, necessary for optimal function. Most DHA can be found in the fluid membrane of the brain and supports cognitive function and development. In fact, today’s prenatal vitamins contains high doses of this fat to aid in fetal neural development and reduce complications such as low birth weight, premature birth, and diabetes to name a few. EPA, Eicosapentaenoic acid, is also a long chain Omega 3 polyunsaturated essential fatty acid. This has profound anti inflammatory properties, beneficial for preventing and treating many immune related conditions such as asthma, arthritis, inflammatory bowel disease, and psoriasis.

Studies have also linked low Omega 3 intake with increased severity and symptoms of depression (including postpartum), schizophrenia, bipolar and autism and ADHD. As new research develops, scientists have found correlations between increased inflammation and cardiovascular disease. With its anti-inflammatory effects, this fatty acid can significantly reduce risk of coronary heart disease (CHD), heart attacks and stoke.

Remember that little lesson on cholesterol, HDL and LDL? If you recall, we talked about how increasing your HDL levels has cardio-protective effect by helping eliminate cholesterol from our bodies. Research has made correlations between the increased intake of Omega 3 rich foods, such as fish oils, and increased levels of HDL and decreased triglycerides (bulky compounds that lead to artery blockage). This is the reason for the reported decrease of heart attack and stroke in patients consuming these fatty acids.

OK, OK so now you know you should be eating good fat, and crowding out bad fat from your diet. Next, we’ll talk more about the sources of the good fat and how to spot the bad stuff.

The Skinny on Fat: A Little Background

Trans-fats, poly-unsaturated fats, fish oil, olive oil, canola oil, omega 3 fatty acids, margarine, and butter: Who the heck can keep track of all the different kinds of fats out there? Some, they say, cause high cholesterol and others reduce it? Some say to avoid it all together?

There are few subjects as complicated, or contravertial, in the field of nutrition as the topic of fat. But to really understand the subject, we’re going to have to have a little crash course in biochemistry.

Ok well first off, what is fat? Well besides it being the stuff that comprises your luv handles and beer belly, fats (AKA lipids if you’re into your biochemistry terms) are one of the macro nutrients that provide calories from the food we eat; the other two being carbohydrates and protein. Fats can be found in two forms in nature, liquid and solid. Oils are the liquid form at room temperature; butter and lard are solid at room temperature.

What about cholesterol you ask? Good question! When the subject of fat comes up, inevitably the subject of cholesterol soon follows. But the thing is cholesterol is not a fat, it actually belongs to a sub-group of steroids called sterols. Sterols are vital for the body’s cell production process, as well as in vitamin and hormone production. Think of athlete’s who use steroids to build muscles; the steroids they are using are specific for the generation of muscle cells. These same athletes have increased testosterone levels, due to stimulated production of that hormone, leading to side effects such as increased acne and “roid rage.”

OK, well here’s where it gets a little complicated. Fats circulate through our bodies by combining with proteins to create vehicles called lipoproteins. Perhaps you’ve heard of LDL and HDL: Low Density Lipoprotein and High Density Lipoprotein?  These fat transport vehicles also pick up cholesterol, to form LDL and HDL (among a few other compounds we won’t get into right now). LDL, the “bad cholesterol” carries cholesterol from the liver back to the body cells. The “good cholesterol,” HDL, picks up the cholesterol from the body and brings it back to the liver so it can be eliminated.

Got it so far? So when you get a blood test to test your cholesterol level, your doctor is checking for the amount of these lipoproteins circulating in your blood stream. Optimally you want low levels of LDL, and high amounts of HDL to protect you from coronary artery disease and heart disease. We’ve been told that when your cholesterol levels are good, then you’ll be safe from heart attacks. So reduce your intake of fat and cholesterol and you’ll be fine. But there’s something seriously wrong with this theory, since a majority (some sources claim as high as 75%) of patients hospitalized with heart attacks have normal cholesterol levels. Yup, there’s a serious piece missing here.

So that’s a little biochemistry background for you to get started. Next we’ll delve into how the fat you consume affects these biochemical pathways.

Who Can You Lean On?

I finished a 10-day detox last week. As difficult as it was to give up cheese, the real challenge was explaining to friends why I wasn’t eating any animal meats, caffeine, bread or pasta and why I had to stick to only fruits and veggies. A few friends, used to the buzz word, nodded politely and understood when I said I was doing “a cleanse”. However, there are always one or two people who will proceed to question. Perhaps it’s their way of gaining a better understanding, or playing devil’s advocate, but it puts me in a position where I feel like I need to defend my decision.

It never fails. Every time I try to make a change in my life, there’s someone who’s negative reactions strike a nerve more powerful than my determination. When I plan to do a detox, or change my diet in some way, I dread the reactions of my friends and co-workers more than the foods that I’ll miss out on that I could be enjoying.

Case in point: It’s day 6 of my detox, and I’m trying to enjoy a dessert of sliced pear. But all I can think of is cheese (don’t ask, it’s my weakness!) My friend tells me that- it’s my own fault for deciding to put myself on this “crazy diet.” Ouch… I realize it was my decision, but can’t a girl dream of dairy without being judged?

Now I couldn’t tell you what would have made me feel better, now that I felt deprived and a little hurt. It may have been as simple as if she’d called it what it was- a cleanse, rather than a “crazy diet.” I’m not looking for sympathy here, but I would appreciate the effort to understand the reasons behind my dietary restrictions.

So for anyone about to make a major change in their life (diet related or not,) I offer you these two points to ponder:

1. Even if your change is for the better, there will be those who will find fault with it. There will endless people who don't understand those choices and don't want to acknowledge them.
2. It is incredibly important to have a strong support system and people surrounding you that are accepting of your choices. Negative comments and feedback can be a huge setback for you, especially when you are just starting out on a new path.

I bring it up mostly to demonstrate that point (well, and a little to vent.) When all I wanted was a little brie to go with my pear on detox day 6 (I admit I was feeling a bit vulnerable,) I guess her comment really struck a nerve and got me to thinking. As independent and free thinking as you may be, we are pack animals. We naturally seek the approval and support of those we care about. If we are surrounded by people who question our commitment, who can we fall back to when the road gets rough? Who’s going to motivate you and stop you from quitting?

Do you feel like you have a supportive environment? Do you have instances where you've had to defend your choices when it came to lifestyle and diet? Email me to find out how having a coach can help you get the support and extra push you need to make lasting, healthy changes.