14 DAY TRIAL // Most of us have a negative reaction when hearing the word "fat" - it does not matter the context in which we hear, see or read this second "f" word. We think that all the phrases that contain this word or make reference to it must be a bad, unhealthy thing. However, biologists have proven us that things are not that black-and-white as they may seem.
Try taking into account the fact that there are friendly fats - yes, it is true, your eye vision is still accurate and what you have just read is scientifically proved - and unfriendly fats. This means that the subject has a white side and a black side, therefore a beneficial part and a less beneficial one.
The fats found in foods are divided into four groups; therefore there are four types of alimentary fats: saturated, monounsaturated, polyunsaturated and trans-saturated fats. Each group of fats is differently assimilated by our organism, having good or bad effects upon our health.
There are also the fatty acids, which form all the fats mentioned above. The four types of fats are formed from fatty acids, which are, in turn, made up of carbon and hydrogen molecules in different chemical combinations. These molecules build up fats and oils, biologically known as lipids.
Lipids consist in long chains of fatty acids, and these chains of carbon and hydrogen atoms can be saturated or unsaturated. Usually, a carbon atom has 4 slots where 4 hydrogen atoms should be attached. If, in a fatty acid, all the 4 slots of each carbon have a hydrogen atom attached and other carbons adjacent to it, this means that it is a saturated lipid or fat.
On the other hand, there are cases in which not all the 4 slots of a carbon have a hydrogen atom attached, and there are two slots on adjacent pair of carbon atoms bound to each other that lead to a double carbon-carbon bond. If this double bond occurs only once in the chain, then the fatty acid is a monounsaturated one.
The last situation relates to another chain structure, in which the double carbon-carbon bond occurs on more than one pair of carbon atoms. This chain of carbon and hydrogen molecules forms a polyunsaturated fatty acid. The amount and type of fats in an individual's alimentation cause the widening or constriction of the arteries, which has a direct effect upon the blood flow and flux. The action fatty acids have on the arteries may lead to blood clots, which make the risk of cardiovascular disease higher.
The big question follows: Which are the friendly fats and which are the unfriendly ones? Saturated fats are the "unfriendly" ones, as they may increase cholesterol levels in the blood and, consequently, lead to heart disorders. The "friendly" fats are the monounsaturated and polyunsaturated ones, as they lower the cholesterol levels in the blood.
That is why it is highly recommended to replace the saturated fats in the alimentation with monounsaturated and polyunsaturated ones. However, the most efficient are the polyunsaturated fatty acids, as they are more potent against cholesterol than the monounsaturated acids.
Most of the fats in our every day foods are monounsaturated fats. Only the amount of saturated and polyunsaturated fats varies from one aliment to another, depending on the food origin. Usually, saturated, unfriendly fats are largely found in products of animal origin (from sheep, cows, pigs etc.) Therefore, saturated fats come with beef, lamb, milk, cheese and other dairy. They are also found in tropical oils, such as palm and coconut oil.
High amounts of monounsaturated are found in avocado, all kinds of nuts and olive oil. Monounsaturated foods are also found in vegetable oils. These oils are commonly used in processed foods that contain shortenings that tenderize the dough. These are vegetal, hydrogenated fats used in margarine, pastry and fast-food products.
Used for these procedures -to tenderize dough or to solidify margarine - monounsaturated fats are similar to saturated and trans-saturated fats and they are dangerous for our body. Always keep in mind that these fats are the most harmful for our health. They lead to obesity and a wide range of cardiovascular disorders.
Polyunsaturated fats - the most beneficial against cholesterol - are found in fish oil, sea fruits, vegetal oils (especially in saffron and sunflower), soy and corn oil.
Polyunsaturated fats contain essential fatty acids, which are crucial for preserving our health and fighting all kinds of diseases. Essential fatty acids are omega 3 fatty acids and omega 6 fatty acids.
Omega3 fatty acids are found in high amounts in fish, sea food, vegetal products (cereals, seeds, nuts, leguminous products, dark green leafed vegetables, figs), vegetal oils, like soy, flax seed, canola, walnut oil. Fat meat fish (like mackerel, salmon, trout, tuna, sardines, herrings) are richer in omega 3 fatty acids than white meat fish.
Omega 6 fatty acids are primarily found in nuts, seeds and vegetal oils, like corn, soy and sunflower oils.
Omega fats intake provides our organism with a wide range of benefits, starting with the reducing of cholesterol levels in our blood. Omega 3 acids act also as anti-inflammatory acids that prevent or treat inflammatory disorders such as psoriasis, rheumatoid arthritis, ulcer colitis and vessel walls inflammations that further lead to the tightening of the arteries.
Omega 3 fatty acids are also very efficient for mental and cognitive performances, enhancing memory and concentration both in individuals and in fetus (when used by pregnant women in their alimentation.)
Omega 6 fatty acids are also very beneficial, especially against cardiovascular disease. They work by "cleaning" the walls of the blood vessels, causing them to be more elastic, enhancing blood flux to all organs and areas of the body etc.
The effects of the two essential fatty acids are still under studies, but up to present results show promising opportunities for humans to benefit from their efficiency as anti-cancer agents and many other positive properties.
