Good fats versus bad fats

Yes there is such a thing as good fats, in fact, we absolutely need them in our bodies to live and be healthy. There is much hype in the media and certainly in our minds when it comes to fats, most of us try very hard to avoid them altogether, which can be dangerous. So many essential functions within our bodies rely on a healthy balance of good fats so it's a good idea to know a bit about fats and what they do.

Trans fats

Trans fats are probably the worst type you can consume. They are mostly manufactured in a process forcing hydrogen into polyunsaturated fats. This hydrogenation process creates a solid fat product, such as margarine. It also gives foods containing trans fats a longer shelf life and stabilizes flavors. Foods commonly containing trans fats are potato chips, doughnuts, french fries, pies, salad dressings and cakes to name a few. These unhealthy fats may lead to the development of heart disease, macular degeneration, fertility problems and some forms of cancer.

Saturated fats

Saturated fat is an unhealthy dietary choice also. Although these fats are naturally occuring in the body and are an important component of cell membranes, excessive consumption may also increase the risk of heart disease, gallstones and insulin resistance. High dietary intake of saturated fats has also been implicated in Alzheimers disease and cancer. These fats are commonly found in animal meats. Coconut oil is also a source of saturated fats, however, consuming extra vigrin, organic, cold pressed coconut oil has many health benefits and does not contribute to the development of heart disease. Coconut oil may improve dry skin and hair when applied topically. When taken internally it may lower elevated cholesterol and increase the body's basal metabolic rate.

Polyunsaturated fats

Polyunsaturated fats are moderately healthy. In the right amounts, these fats may help to alleviate pre-menstrual syndrome. Omega-6 found in evening primrose oil falls into this catagory. Excessive consumption of these oils may exacerbate underlying inflammatory conditions though so be careful with quantities consumed.

Monounsaturated fats

Monounsaturated fat such as olive oil is by far a healthier choice. This type of fat can lower your risk of heart disease by reducing the total and LDL (bad) cholesterol and increasing HDL (good) cholesterol levels in your blood. These fats may reduce the risk of certain types of cancer. Extra-virgin olive oil is produced from the first pressing of olives. It is light tasting and contains a good range of antioxidants. The second pressing of olives produces virgin oil. This is still a good choice; however, extra-virgin oil is primarily recommended. Look for the words “cold pressed” on the bottle of olive oil you are choosing. Remember, heat destroys antioxidants, so cold pressed is best. Always buy your olive oil in glass bottles as there is concern over toxic substances from plastic bottles being absorbed into the oil and therefore into your body when consumed.

Additional health benefits of olive oil are constantly being discovered. Atherosclerosis, also known as hardening of the arteries, occurs when particles of LDL cholesterol adhere themselves to the walls of the arteries. Eventually, these particles build up until they form a plaque. This results in narrowing of blood vessels, as well as increasing the work load of the heart. This creates more work to get oxygenated blood to the entire body. Unfortunately, the result of this can be heart attack or stroke. Scientists have identified a compound in olive oil called oleuropein which may prevent the LDL cholesterol from oxidizing, and subsequently sticking to the walls of the arteries and forming plaque. With a simple replacement of the fats in your diet with olive oil, you may significantly reduce this risk.

Anti-inflammatory properties are naturally produced by the body using the healthy fats in olive oil. Cell membranes which aren’t inflamed are more fluid, thus better able to move nutrients into the cells as it moves waste products out of the system. It has been found that lower incidences of osteoporosis as well as dementia have been noted in cases where people consume larger quantities of olive oil.

The cancer-related benefits from olive oil are still under research. However, preliminary results have shown olive oil may play its part in the fight against cancer. Many professionals believe it can lower the risk of colon, prostate and breast cancers.

For diabetes, further research is taking place as to the benefit of olive oil towards maintaining blood sugar levels. One way diabetics can improve their blood sugar levels is by eating a diet low in simple carbohydrates and increasing the intake of good quality protein. However, a possible link has been found with high levels of monounsaturated fats. This could mean olive oil may be even more effective for diabetics.

When you make the decision to switch to olive oil instead of other choices, you may be surprised at the price difference. However, the benefits to your health are well worth the extra money. Olive oil is one oil I recommend adding to your shopping list.