Health Watch readers know fat gets a bad rap. It’s not hard to see why… Trans fats in processed foods cause memory loss, diabetes, and even cancer. But the mainstream is finally starting to accept that not all fats are bad. Eating the right ones is critical for achieving your best health. But they haven’t even scratched the surface yet…
Here are five ways eating the right fats can save your health:
1. Helps Perfect Your Balancing Act:
Reducing your sugar intake keeps your blood glucose levels down. That’s not going to shock anyone. But another way to keep them low—and even fight off sugar cravings—is to eat good fats. Ever feel a drop in your mood after eating sugar? It’s because spikes in blood sugar affect hormones. This includes serotonin. It’s a brain chemical that influences mood.
Eating snacks high in omega-3 fatty acids—like pistachios and walnuts—can balance serotonin. They also leave you feeling fuller for longer. This makes you less likely to crave sweets that will cause blood sugar surges… And leave you feeling wiped out.
2. Preserves Your Sharp Mind:
Many factors put us at risk for dementia. Aging… Too much alcohol… Not exercising. But failing to eat enough good fats may be one of the biggest risks of all.
60% of solid brain matter is made of fat.1 Docosahexaenoic acid (DHA) is the most common omega-3 in brain cell membranes.2 Without enough DHA, you are at greater risk for brain cell death and inflammation. These are both precursors to dementia.
You can prevent damage to your brain—and dementia—by eating foods rich in omega-3s. As you know, wild-caught salmon and eggs from pastured hens are great sources. If you’re using a vegetarian source—like flax seed—add turmeric to your diet for the best results. This helps your body convert alpha linolenic acid (ALA) to the beneficial DHA your body needs.
But it’s not only good for keeping your mind sharp…
3. Grows This Vital Organ:
Salmon is a high-quality protein. It’s packed with vitamin D, omega 3s, and antioxidants. It’s no wonder eating it can increase the size of one of your most vital organs… Your brain.
Researchers at the University of Pittsburgh School of Medicine looked at how eating salmon affected the brains of seniors. After eating only one serving per week, MRI scans revealed more grey matter in subjects’ brains. This could mean better memory and muscle control.3
Be sure to pick up wild-caught salmon. And don’t fry it… You’ll want to gently steam or bake it. The study found frying the fish removed its health benefits.
4. Lowers Your Risk for a Deadly Disease:
One portion of salmon a week doesn’t just make your brain bigger… It can reduce your risk of cancer as well. One study looked at data from about one million women. Each ate one to two portions of this oily fish per week. This alone helped lower their breast cancer risk by an average of 14%.
Taking a concentrated supplement may reduce your risk even more. Another study found fish oil pills lower the risk of the most common type of breast cancer by about 32%. Aim for about one gram a day from a quality supplement.
5. Tames These Critical Levels:
Avocados supply you with essential nutrients… Like magnesium, potassium, and folate. And eating them may be the easiest thing you do to help lower your cholesterol.
A 15-week study out of the University of Pennsylvania tested this theory. Researchers put some participants on a low fat diet…and others on a moderate fat diet. They then had the moderate fat dieters eat an avocado a day. This small change by itself lowered bad cholesterol (LDL) in the blood by 13.5 mg/dL.
Try adding an avocado to your meals each day to experience cholesterol-lowering benefits. They’re delicious in soups, salads, and even the occasional sandwich. You can even give yourself a boost of lasting energy by adding some to an omelet in the morning.
Don’t let your doctor—or the mainstream science—scare you out of adding more fats to your diet. It doesn’t take much effort, either. Have a handful of raw walnuts between meals. Or try adding half an avocado to your smoothie. It’s a sneaky—and delicious—way to boost fat intake. Getting more fat in your diet also helps you absorb critical fat soluble vitamins found in fruits and vegetables… Like vitamins A and K.
In Good Health,
Angela Salerno
Publisher, INH Health Watch
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References:
1http://www.healthybrainforlife.com/articles/school-health-and-nutrition/feeding-the-brain-for-academic-success-how
2http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/
3https://www.boundless.com/physiology/textbooks/boundless-anatomy-and-physiology-textbook/nervous-tissue-11/collections-of-nervous-tissue-112/grey-and-white-matter-610-1755/