Fats and oils are part of a healthy diet and play many important roles in the body. Fat provides energy and is a carrier of essential nutrients such as vitamins A, D, E, K, and carotenoids. But we have been hearing about low fat advocate and many are not quite sure about what to eat. For decades, doctors, nutritionists, and health authorities have told us that a diet high in saturated fats raises blood cholesterol and increases the risk of heart disease and stroke. However, the association of dietary fat intake, cholesterol level, and cardiovascular diseases remains controversial and more studies are needed. We've also learned that eating healthy fats (i.e., avocado, olive oil, and nuts) may help to increase metabolism and burning belly fat. Healthy fats also fill up longer to reduce hunger.
Understanding Common Fats and Their Relationship With Human Mind and Body
Since fat is an important part of a healthy diet, rather than adopting a low-fat diet, it’s more important to focus on eating more beneficial “good” fats and limiting harmful “bad” fats.
1. Trans fat
The worst type of dietary fat is the kind known as trans fat. It is a byproduct of a process called hydrogenation that is used to turn healthy oils into solids and to prevent them from becoming rancid. Eating foods rich in trans fats increases the amount of harmful LDL cholesterol in the bloodstream and reduces the amount of beneficial HDL cholesterol. Trans fats create inflammation, which is linked to heart disease, stroke, diabetes, and other chronic conditions. They contribute to insulin resistance, which increases the risk of developing type 2 diabetes. Even small amounts of trans fats can harm health: for every 2% of calories from trans fat consumed daily, the risk of heart disease rises by 23%. Trans fats have no known health benefits and that there is no safe level of consumption. Therefore, they have been officially banned in the United States.
2. Saturated Fat
Saturated fats are one of the main components of human brain cells. Hence, we need saturated fats for our brains to function well. Saturated fat also provides benefits for the liver and immune system and helps maintain proper hormone balance.
But, saturated fats may raise other health issues. Eating too much saturated fat, the type of fat that is solid at room temperature, may increase risk of heart disease. A diet rich in saturated fats can drive up total cholesterol, and tip the balance toward more harmful LDL cholesterol, which prompts blockages to form in arteries in the heart and elsewhere in the body. The American Heart Association recommends no more than 5-6% of one’s diet be comprised of saturated fats. For 2,000 calorie diet, that is 12 grams a day.
3. Monounsaturated and Polyunsaturated Fat
Healthy fats are liquid at room temperature, not solid. There are two broad categories of beneficial fats: monounsaturated and polyunsaturated fats. Polyunsaturated fats contain essential fatty acids omega-3 and omega-6. Our brains need these fats to function properly. Omega-3 fatty acids may help prevent and even treat heart disease and stroke. Omega-6 fatty acids have also been linked to protection against heart disease. Polyunsaturated fats are essential fats. That means they're required for normal body functions but your body can't make them. So, you must get them from food. Polyunsaturated fats are used to build cell membranes and the covering of nerves. They are needed for blood clotting, muscle movement, and inflammation.
The guidance for general public is to avoid the trans fats, limit the saturated fats, and replace with essential polyunsaturated fats.
Omega-3 fatty acids supplements
Fish oil is a common term used to refer to two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fats are usually found in fish, animal products, and phytoplankton.
The fatty acids EPA and DHA are involved in regulating various biological processes such as the inflammatory response, various metabolic signaling pathways, and brain function. They can be synthesized in the body from alpha-linolenic acid (ALA), but in small amounts for most people.
Fish oil causes a potent reduction in triglyceride levels and a more modest reduction in blood pressure in hypertensives. Despite this, long-term trials haven't found a reduction in the rate of cardiovascular events.
Together, DHA and EPA may help reduce inflammation and your risk of chronic diseases, such as heart disease. On its own, DHA supports brain function and eye health. If you don't eat a lot of fatty fish, you may want to consider taking a supplement. For most people, over the counter fish oil supplement is probably sufficient. Pay attention to the supplement contains the EPA and DHA content and how much. It’s best to take these supplements with a meal that contains fat, as fat increases the absorption of omega-3s.
Eat healthy fat for healthy aging
Do you have Fat phobia? The fact is that the low fat campaign over the years has not resulted in healthy outcome as expected. The association of fat with heart disease is more controversial and complex. Overall, cutting fat intake is unlikely to reduce risk of heart disease. Some recent studies have made headlines by casting doubt on those claims, concluding that people who eat lots of saturated fat do not experience more cardiovascular disease than those who eat less. Furthermore, high cholesterol in late life may mean better brain health, as found from the Framingham Heart Study. For older adults, insufficient fat intake may decrease cognitive functions and increase the risk or death. Malnutrition is also a silent threat to well-being in late life.
Healthy fats and life style with Brain Nourishing benefits
Understanding Common Fats and Their Relationship With Human Mind and Body
Since fat is an important part of a healthy diet, rather than adopting a low-fat diet, it’s more important to focus on eating more beneficial “good” fats and limiting harmful “bad” fats.
1. Trans fat
The worst type of dietary fat is the kind known as trans fat. It is a byproduct of a process called hydrogenation that is used to turn healthy oils into solids and to prevent them from becoming rancid. Eating foods rich in trans fats increases the amount of harmful LDL cholesterol in the bloodstream and reduces the amount of beneficial HDL cholesterol. Trans fats create inflammation, which is linked to heart disease, stroke, diabetes, and other chronic conditions. They contribute to insulin resistance, which increases the risk of developing type 2 diabetes. Even small amounts of trans fats can harm health: for every 2% of calories from trans fat consumed daily, the risk of heart disease rises by 23%. Trans fats have no known health benefits and that there is no safe level of consumption. Therefore, they have been officially banned in the United States.
2. Saturated Fat
Saturated fats are one of the main components of human brain cells. Hence, we need saturated fats for our brains to function well. Saturated fat also provides benefits for the liver and immune system and helps maintain proper hormone balance.
But, saturated fats may raise other health issues. Eating too much saturated fat, the type of fat that is solid at room temperature, may increase risk of heart disease. A diet rich in saturated fats can drive up total cholesterol, and tip the balance toward more harmful LDL cholesterol, which prompts blockages to form in arteries in the heart and elsewhere in the body. The American Heart Association recommends no more than 5-6% of one’s diet be comprised of saturated fats. For 2,000 calorie diet, that is 12 grams a day.
3. Monounsaturated and Polyunsaturated Fat
Healthy fats are liquid at room temperature, not solid. There are two broad categories of beneficial fats: monounsaturated and polyunsaturated fats. Polyunsaturated fats contain essential fatty acids omega-3 and omega-6. Our brains need these fats to function properly. Omega-3 fatty acids may help prevent and even treat heart disease and stroke. Omega-6 fatty acids have also been linked to protection against heart disease. Polyunsaturated fats are essential fats. That means they're required for normal body functions but your body can't make them. So, you must get them from food. Polyunsaturated fats are used to build cell membranes and the covering of nerves. They are needed for blood clotting, muscle movement, and inflammation.
The guidance for general public is to avoid the trans fats, limit the saturated fats, and replace with essential polyunsaturated fats.
Omega-3 fatty acids supplements
Fish oil is a common term used to refer to two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fats are usually found in fish, animal products, and phytoplankton.
The fatty acids EPA and DHA are involved in regulating various biological processes such as the inflammatory response, various metabolic signaling pathways, and brain function. They can be synthesized in the body from alpha-linolenic acid (ALA), but in small amounts for most people.
Fish oil causes a potent reduction in triglyceride levels and a more modest reduction in blood pressure in hypertensives. Despite this, long-term trials haven't found a reduction in the rate of cardiovascular events.
Together, DHA and EPA may help reduce inflammation and your risk of chronic diseases, such as heart disease. On its own, DHA supports brain function and eye health. If you don't eat a lot of fatty fish, you may want to consider taking a supplement. For most people, over the counter fish oil supplement is probably sufficient. Pay attention to the supplement contains the EPA and DHA content and how much. It’s best to take these supplements with a meal that contains fat, as fat increases the absorption of omega-3s.
Eat healthy fat for healthy aging
Do you have Fat phobia? The fact is that the low fat campaign over the years has not resulted in healthy outcome as expected. The association of fat with heart disease is more controversial and complex. Overall, cutting fat intake is unlikely to reduce risk of heart disease. Some recent studies have made headlines by casting doubt on those claims, concluding that people who eat lots of saturated fat do not experience more cardiovascular disease than those who eat less. Furthermore, high cholesterol in late life may mean better brain health, as found from the Framingham Heart Study. For older adults, insufficient fat intake may decrease cognitive functions and increase the risk or death. Malnutrition is also a silent threat to well-being in late life.
Healthy fats and life style with Brain Nourishing benefits
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1. Salmon Salmon contains high amounts of omega-3 fatty acids. To best preserve the integrity of the omega fats, salmon is best prepared steamed or lightly grilled. Omega-3s are also present in sashimi and sushi raw fish. |
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2. Avocado
Avocados are delicious sources of monounsaturated fats. They promote healthy blood flow throughout the body, including the brain. More blood flow means a higher functional brain. Bonus: avocados are also good for your heart. They also contain potassium and magnesium, both of which are strong brain and heart supporting elements. |
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3. Olive Oil Plant-based healthy fat source olive oils can help improve memory[4] and protect against dementia and cognitive decline. Use olive oil over medium heat to cook salmon, and use it as a dressing additive to your kale salads. |
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4. Nuts
A handful of nuts a day is a great nutritional “habit.” Nuts are an outstanding source of unsaturated fats and vitamin E, both of which support better brain functioning. Walnuts, pecans and almonds help protect against cognitive decline. Unsalted nuts are ideal, and a great additive to salads. |
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5. Whole Eggs Whole eggs contain saturated fat and choline, which can boost memory skills[5] and overall brain health. Egg whites are a healthy source of protein, providing energy. |
In addition to healthy fats, brain-boosting foods tend to contain antioxidants, such as flavonoids or vitamin E and B vitamins.
Furthermore, beyond the diet, life style can optimize brain function by:
Action time:
Take action today for healthy aging; starting from a free call by contact QualityLifeForum@outlook.com. Personalized coaching can help you achieving your specific health goals.
Summary
Low-fat is a not a "fits all" solution. Healthy fat plays important role in late life for brain health and overall wellbeing. The guidance for general public is to avoid the trans fats, limit the saturated fats, and replace with essential polyunsaturated fats. Healthy eating is to be adapted for individual needs for healthy aging.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6120115/pdf/CN-16-1059.pdf
https://www.aplaceofhope.com/food-for-the-brain-how-eating-healthy-fats-can-make-you-smarter/
https://www.medicalnewstoday.com/articles/324044.php#summary
https://www.health.harvard.edu/mens-health/getting-to-the-heart-of-the-fat-issue
https://health.gov/dietaryguidelines/dga2005/toolkit/olderadults/OAfats.htm
https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
https://examine.com/supplements/fish-oil/
https://www.medicalnewstoday.com/articles/321115.php#1
© All rights reserved
Disclaimer: This information is for educational and informational purposes only. It is not medical advice. Consult your healthcare professional for personal conditions.
Furthermore, beyond the diet, life style can optimize brain function by:
- Adequate nutrition and hydration [For lack of appetite, try variety of new cooking to enhance taste or for weight management, mind portion control. ]
- Sufficient (7 – 9 hours) sleep daily
- Exercising regularly (target 30 minutes a day/5 days a week, combine cardio and strength)
- Reducing stress (try yoga, mindfulness, or meditation)
- Limit alcohol intake and no smoking
Action time:
- Diet review – what is your fat intake and of what kind?
- Do you know your lipid profile and cholesterol (LDH and HDH) levels?
- Do you know the risks and benefits of adequate fat intake for your age?
Take action today for healthy aging; starting from a free call by contact QualityLifeForum@outlook.com. Personalized coaching can help you achieving your specific health goals.
Summary
Low-fat is a not a "fits all" solution. Healthy fat plays important role in late life for brain health and overall wellbeing. The guidance for general public is to avoid the trans fats, limit the saturated fats, and replace with essential polyunsaturated fats. Healthy eating is to be adapted for individual needs for healthy aging.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6120115/pdf/CN-16-1059.pdf
https://www.aplaceofhope.com/food-for-the-brain-how-eating-healthy-fats-can-make-you-smarter/
https://www.medicalnewstoday.com/articles/324044.php#summary
https://www.health.harvard.edu/mens-health/getting-to-the-heart-of-the-fat-issue
https://health.gov/dietaryguidelines/dga2005/toolkit/olderadults/OAfats.htm
https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
https://examine.com/supplements/fish-oil/
https://www.medicalnewstoday.com/articles/321115.php#1
© All rights reserved
Disclaimer: This information is for educational and informational purposes only. It is not medical advice. Consult your healthcare professional for personal conditions.
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