Fat should not necessarily be
off the limit

Fat is also one of our nutrients which is vital nutrient.  It is stored in our body and is a major energy source. Fat tissues are also heat isolators and function as upholstery for internal organs.

Fat is one of the basic food groups, along with proteins and carbohydrates. It is essential for our nutrition providing essential fatty acids and helps absorption of various vitamins. But when the amount of it exceeds the normal level, due to poor diet and lifestyle, or by hormonal disorders, such as dysfunction of the thyroid, it can cause various health problems as seal off blood vessels and increase probability of diseases such as heart attacks and strokes.
 

Quite often we hear the terms of "good fats" and "bad fats" and we don't really distinguish between the two. The "good" are essential for proper functioning of our bodies while we have to keep away from the "bad" if we want to reduce disease risk.


Good kinds are the unsaturated group. In general they help in reducing the level of bad cholesterol (LDL) and in raising good cholesterol (HDL). They also reduce blood triglyceride and may protect against cardiovascular disease.


Here we also differentiate between two kinds of unsaturated fats: polyunsaturated and monounsaturated.

 
The monounsaturated are fatty acids which sustain as liquids at ordinary room temperatures, and exist in products such as olives, olive oil, canola oil, avocados, pistachios, almonds, sesame, pecans and peanuts. These acids are known as digestives as well as reinforce the immune system.


The polyunsaturated are also liquid fatty acids at room temperature, which exist in soy oil, safflower, sunflower oil, corn oil, sunflower seeds, watermelon seeds, pumpkin seeds and pine nuts. These acids are divided into two sub-groups: Omega 3 and Omega 6. The main source of Omega 3 is fish from cold sea water, fed by certain algae found in the North Sea and also in plants like flax.

 
Omega 3 has various positive effects such as reducing the risk of sudden heart event, angina pectoris and atherosclerosis (narrowing of arteries). It helps lower blood pressure, prevents the formation of triglycerides (blood fats), reduces depression and improves mental stability and contributes to the treatment of arthritis rheumatism. It is also essential for maintaining the flexibility of neurotransmitters in the brain and improves brain function in adults. Omega-3 plays an important role in strengthening the immune system, anti-tumor activity in some cancers and prevents cardiovascular disease.


The main sources of Omega 6 are liquid oils, corn, palm nuts and soy seeds.


Bad or saturated kinds are mainly common in animal products, mainly beef, pork and even chicken and dairy products but also in some vegetable products such as palm and coconut oils and cacao.