think you can cut all fats out of your diet? WRONG. A diet too
low in fat can actually cause depression.
On the other
hand, we do eat much more of this nutrient than we should. The recommended
intake of fat should be between 20-30% of the total dietary intake.
Americans and most westerners eat between 40 and 60% fat.
There are what is known as "good fats" and "bad
ALL fats are bad. Mono-saturated and poly-unsaturated fats can
actually lower cholesterol and improve heart health.
need fat to help transport the fat-soluble vitamins such as A, D, E,
& K, across the cell membranes.
cell membranes are made up of fat.
cells have the highest concentration of fats (about 60%).
high levels of saturated fats increase our desires for sugar and
careful of processed or partially hydrogenated oils and
margarines. Many times that process actually will make a
polyunsaturated fat saturated, and include additives and
preservatives that are more harmful to you. A low
fat option...take one pound of butter, add 1/4 cup of water and blend
well with a mixer. Store this in a sealed container in the
fridge. This should not be used for baking due to the increased
amount of water. Another lower fat option is to mix 1 cup softened
butter with 1/4 cup of canola oil and mix with mixer until
smooth. This can be used in cooking and baking.
Store this in the fridge as well. Both of these reduce your saturated
fat while providing a "spread" that is better tasting
than any margarine. Low fat and diet margarines often have water added to
them. This way you actually use less "fat". A
very YUMMY recipe for butter is to mix 1 pound of butter with
1/4 cup of honey or molasses. This is great on bread, roles, pancakes
and biscuits! (I know
that butter is a saturated fat, but, most margarines are hydrogenated
and have further additives.)
people think that saturated fats are only animal fats, such as found
in marbleized red meats, poultry and fish skin. Vegetables can
also be a source of saturated fats. A hint here...if the fat is
solid at room temperature, it's a saturated fat and should be used
sparingly or avoided. Palm oil, palm kernel oil, coconut oil and
cocoa butter have a much higher percentage of saturated fats than
eating a double hamburger from your favorite fast food restaurant.
the level of HDL or "good" cholesterol
cholesterol blood levels
has been a "buzz" word around bipolar sites for the several
years. (Check out this article already on the site http://www.bipolarworld.net/Meds_Trt/Alt_trt/fish.html.
Many people who supplement their diets with Omega-3, claim that they
have been able to come off all medication. I guess I'm a bit
skeptical about coming off ALL my medication, on the other hand, I
do believe that Omega-3 and Omega-6 taken in equal amounts can seriously
improve your mood and health.
to Dr Joseph Mercola of the Optimal Wellness Center, Omega-3 and Omega-6
are both essential for good health, but we eat too much of the Omega-6
ideal ratio of omega-6 to omega-3 fats is 1:1.", according to
Mercola. "Our ancestors evolved over millions of years on this
ratio. Today, though, our ratio of omega-6 to omega-3 averages from 20:1
to 50:1! That spells danger for you." 5
Foods rich in Omega 3 are
"olive oil, avocados, dark green leafy vegetables, salmon, flax seed oil, walnut oil, nuts,
ocean fish, ostrich meat, grass fed beef, bison, and venison", says
Mercola. He goes further to say that the Omega-6 oils are too prevalent in
our diet and should be limited or avoided. They are: corn, soy,
canola, safflower and sunflower oil. 5
additional thought: cooking
and heating Omega-3 sources decreases the amount of good fats you
receive. For that reason, many nutritionalist suggest taking a
dietary supplement such as cod liver or flax seed oil capsules, as
well as eating uncooked vegetables and oils. Meats should always be
cooked to kill bacteria.
is an additional link that lists foods high in Omega-3 and Omega-6:
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