Many people consider the 3 letters, F-A-T, to compose a 4-letter word. However, fat is necessary for healthy living. It is one of the 3 basic food types - fats, carbohydrates, and proteins. It is necessary for healthy metabolism and good nutrition. However, just like for carbs and proteins, there are both healthy choices and unhealthy choices for fat consumption.
Face it. You have to admit it. We all like the taste of fat. People have a strong sensory preference for foods high in fat. Fats provide reserve energy and provide essential fatty acids that we can not produce ourselves. These fats also carry fat soluble vitamins. Not only do fats make food taste great, but they also make you feel full.
However, we have to be careful in the source in which we derive our fats. Unhealthy fat is derived from saturated fats. These fats are derived from foods of animal origin, primarily red meat, and may contribute to the development of heart disease and illness. Over-consumption of saturated fats may be responsible for much of the premature death and disease in the country. Saturated fats are easily identifiable as they are generally solid at room temperature. For those seeking to pursue a holistic or natural health lifestyle, these specific fats should be avoided.
Unsaturated fats come from plants and are considered the healthier choice. Unsaturated fats are liquid at room temperature. But even unsaturated fat can be unhealthy if it has been synthetically altered. Hydrogenation is the process of adding hydrogen to unsaturated fats to make them "more saturated" in order to give them a longer shelf life. Trans fats, another type of altered unsaturated fat, is even more altered in order to give an even more extended shelf life ( ... or is that half-life?). As it is harder for the body to recognize and metabolize these substances, hydrogenated and trans fat laced products should not be included in a holistic diet. They not only have a long life on the shelf, but perhaps spend an extended time in the body as well.
So what's a person seeking a healthy diet and lifestyle to do? Fats from nuts, seeds, grains, and fish can provide needed essential fatty acids into a diet. My favorites in this category are oils and fat from flaxseed and salmon.
Eating fish can provide the healthy fats needed in a diet. All fish, especially fatty fish such as tuna, mackerel, salmon, and sardines are high in omega-3 fatty acids. Omega-3 fatty acids can dramatically reduce the risk of stroke, cancer, and heart disease. For good nutrition and optimal holistic health, include fatty acids in your daily diet.
Be careful with tuna though, especially canned. Light meat tuna from bluefin or yellowfin tuna contains very little omega-3 fatty acids, while white meat tuna from albacore is a good source of omega-3. Avoid tunas packed in oil as the oil used generally does not have high nutritional value.
Try to get a much of your fat from nuts and grains. Read food processing labels and avoid trans fat and minimize saturated fat. Include "healthy" fat in your daily diet.
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