Why Fat Is Good

Posted: 1/03/2010 11:34:50 a.m.

Give yourself an oil change

If you’ve ever wondered why your low fat diet’s not working or your hormones are driving you mad, it might pay to check your fat intake. Whether you are seeking help with weight loss, high cholesterol, allergies, skin conditions or arthritis, you’re likely to need an oil-change. As far as I’m concerned, an intake of Omega 3 is non-negotiable.

Fish oil provides the much studied DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid). Evidence shows that a healthy intake of fish or fish oil supplements help to lower the risk of cardiovascular disease, reduce the risk of heart attack, slow down hardening of the arteries and lower blood triglycerides. Oh, and the science doesn’t stop there, two studies in the American Journal of Clinical Nutrition reported that regular consumption of marine sourced omega 3 could prevent age-related cognitive decline. Latest findings, published in the American Journal of Clinical Nutrition state that Omega 3's improve blood pressure and insulin response after meals, in subjects with type 2 diabetes.

So how much fish do we need?

Countries are still working towards establishing recommended intakes of EPA and DHA. The Australian Heart Foundation recommends that we each consume about 500 milligrams of marine source omega 3 every day. People with existing heart disease should aim for about 1000 milligrams each day. Don’t get hung up on the daily numbers, it’s your total weekly intake that matters the most. You can easily achieve 3500 milligrams of Omega 3 over the week if you eat two to three serves of oily fish per week and supplement your intake with fish oil supplements. You can eat fresh, frozen or canned oily fish three times a week to obtain sufficient omega 3. The best choices are salmon, sardines, mackerel and some varieties of canned tuna. If you are worried about mercury or you don't eat fish, try supplements, but read the label first.

Just because the label says 1000 mg doesn’t mean that it contains EPA and DHA. Beware of cheap bulk supplements or see-through containers, fish oil is highly sensitive to heat, light and oxygen. A good product will also contain vitamin E, which helps keep the oil fresh. The Therapeutic Goods Administration requires that fish oil supplements are mercury free. Fish oil is sourced form small fish such as anchovies, herring, mackerel and sardines. Reducing our overall intake of other fats and increasing our omega 3 fats is one of the most practical things we can do for our health and longevity.

So now its time to check out those seafood recipes.