To Your Health
May, 2011 (Vol. 05, Issue 05) |
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A Little Fat Can Go a Long Way
By Drs. Ronald Klatz and Robert Goldman
Let's face it: Too many of us eat too much fat, and when we do, it's usually the bad kind, not the good. What are good fats? We're talking monounsaturated or polyunsaturated fats and omega-3 fatty acids, and research demonstrates moderate consumption of these fats confer a number of health benefits. Yes, a little fat can go a long, long way, for better or worse; let's learn more about the healthy variety and why they're so important for your health.
As of 2008, an estimated 205 million men and 297 million adult women were obese; that's more than half a billion adults worldwide. The United States is the biggest (no pun intended) offender, with the highest collective body-mass index (greater than 28 kg/m2) among high-income countries. In fact, from 1980-2008, BMI rose the most in the U.S., increasing by more than 1 BMI point per decade.
Indeed, being overweight or obese is associated with a wide variety of life-robbing health conditions. As you pack on the pounds and flirt with BMI reaching overweight / obese levels, your risk of developing one (or more) of the following conditions markedly increases:
- Coronary heart disease
- Type 2 diabetes
- Cancers (endometrial, breast and colon)
- Hypertension (high blood pressure)
- Dyslipidemia (e.g., high total cholesterol or high levels of triglycerides)
- Stroke
- Liver and gallbladder disease
- Sleep apnea and respiratory problems
- Osteoarthritis (degeneration of cartilage and its underlying bone within a joint)
- Gynecological problems (abnormal menses, infertility)
While there are many causes of obesity, excess intake of fat – particularly saturated fat – is a major contributing factor. Fortunately, not all fat is bad in moderation. Replacing some of that saturated fat intake with small amounts of healthier fats can not only help you avoid the health conditions listed above, but also provide a variety of other health benefits.
Mono/Polyunsaturated Fats
Oils are fats that are liquid at room temperature. Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. Common cooking oils include canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, and sunflower oil. Additionally, walnut and sesame oil are often used for their full-body flavors. (Coconut oil and palm kernel oil, however, are high in saturated fats and for nutritional purposes should be considered solid fats.)
Canola Oil: Rich in omega-3 alpha-linoleic acids, canola oil may counteract elevated levels of fibrinogen, a blood clotting factor that, at elevated levels, is associated with increased risks of inflammation and inflammatory processes including coronary heart disease. Researchers from the University of Helsinki (Finland) investigated whether consumption of canola (rapeseed) oil, rich in omega-3 alpha-linoleic acids, could counteract elevated levels of fibrinogen. The researchers evaluated the effects of canola-type rapeseed oil on serum lipids, plasma fibrinogen, and fatty acids in 42 men and women with elevated fibrinogen and cholesterol.
