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These foods can also produce unhealthy blood lipid profiles, promote obesity and cardiovascular disease, plus pave the way for developing Type 2 Diabetes.
So the question being vigorously debated is one that asks, "Is a low-fat diet the best advice one can follow for optimal health benefits?" The answer may surprise you, but before you run out to your local fast food establishment to celebrate, it is worth noting that a high fat and low carbohydrate diet is clearly not the answer either.
There is no one food to either consume or eliminate from one's diet that will by itself promote optimal health. Instead, it is an overall dietary pattern that is the key to improved health and vitality. The role the diet plays in predicting an individual's level of health has been gaining increasing support. Certain daily dietary practices have been shown to cause or prevent a wide range of diseases. Many of these dietary programs or particular foods can offer immediate and long-term therapeutic benefits.
People living along the Mediterranean, on average, consume a healthy overall diet. It is rich in fruits, vegetables, whole grains, nuts, unsaturated vegetable oils, and protein from fish, poultry, and beans. A pattern typically seen in most American diets is characterized by higher intakes of red and processed meats, refined sugars, potatoes, French fries and refined grains, and is associated with a higher cardiac risk, plus other diseases.
Compelling research to support this view was reviewed in the Journal of the American Medical Association by Dr. Frank Hu, and Dr. Walter Willett, nutrition and epidemiology experts at the Harvard School of Public Health. They reviewed many studies involving free-living people, and also ones conducted under strict and controlled conditions, where they compared the diets of people with heart disease with the diets of those free from the disease.
Bad Fats:
It was concluded that it is not the total fat, but the kind of fat consumed that influences coronary risk. Saturated fats (that are hard at room temperature) like the fats in red meat, butter, cheese, and to some extent poultry, raise the bad cholesterol in the blood and are not recommended on a regular basis.
Worse yet are the trans-fatty acids. Often found in processed and fast foods, trans-fatty acids form when vegetable oils are hardened to make margarines and shortenings. Check the ingredients on the food labels, if you find listed "partially hydrogenated vegetable oil," it usually means that trans-fatty acids are present.
Trans-fatty acids are some of the worst fats we can put in our body. Not only do they raise harmful cholesterol, and triglycerides, but they also lower the high-density protective type of cholesterol. These fats also inhibit the normal production of healthy fats in our system, and when trans-fats become incorporated into our cells it makes them hard and less flexible, plus they promote insulin-resistance and the risk of Type 2 Diabetes.
Good Fats:
When oils such as polyunsaturates and monounsaturates are used instead of saturated fats and hardened oils, positive actions can be seen in the body. Cholesterol and lipid profiles become healthier and insulin sensitivity generally improves, possibly reducing the risk of diabetes. Oils rich in monounsaturates include olive, canola, nuts, and avocado, while polyunsaturates can be found in soybeans and mustard.
But the most health promoting group of fats appears to be the omega-3 essential fatty acids, found in fish, flaxseed, canola and soy oils, and fish oil capsules. The potential benefits of the omega-3 fatty acids are enormous, ranging from increased cardio-health, diminished inflammatory activity, and promoting healthy cholesterol and lipid profiles. Just two meals of fish a week can provide important health benefits.
Try This for Dinner:
A nice meal preparation may include fresh halibut fillets rubbed in olive oil, sprinkled with lemon-pepper, and baked. Serve with boiled asparagus, a salad with light dressing, and an optional glass of red wine, and you will experience a simple and delicious health promoting meal. Fish oil supplements are also a good way of incorporating omega-3 fatty acids into the daily diet. Look for products that contain high amounts of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) for maximum benefit, like our EPA/DHA Double Strength formula.
According to the researchers at Harvard, it is not enough just to eat prudently. Optimal health should include proper exercise, maintaining a healthy weight, limiting alcohol, and not smoking. Together, such measures could decrease coronary events by approximately 70%, not to mention obesity, diabetes, and a host of other diseases.
These statements have not been evaluated by the Food and Drug Administration. These statements and products are not intended to diagnose, treat, cure, or prevent any disease. As with all nutritional supplement programs, please consult your personal physician or health care provider about any of the recommendations or suggestions made on this site.
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