5 reasons to love fats
By refusing healthy fats, in particular omega-3, you are depriving yourself of the opportunity to improve your health and avoid many unpleasant conditions. Modern scientific evidence confirms the incredible benefits of these fats.
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1. Relieve chronic pain
Scientists at the University of Pittsburgh Medical Center found that about 66% of patients with long-term neck and back pain were able to wean themselves off anti-inflammatory pain medications after taking a fish oil supplement for 3 to 4 weeks. This is due to the powerful anti-inflammatory effects of omega-3s. The best sources of such acids are cold-water fish – salmon, mackerel, herring – and trout that live in fresh waters. “If you’re not a fan of fish or can’t get it on your menu regularly, you might want to consider taking a specialized fish oil supplement,” recommends Joseph K. Maroon, MD, a neurosurgeon at the University of Pittsburgh.
In addition, omega-3s help reduce the production of pro-inflammatory cytokines, which increase pain in chronic diseases. This explains their effectiveness not only for arthritis or spondylitis, but also for migraines, which is confirmed by a number of clinical studies.
2. Helps maintain slimness
Changes in mood often cause overeating, especially sweets, which inevitably harms attempts lose weight “omega-3s promote emotional stability, which also helps with weight control,” says Douglas Bibus, an omega-3 expert at the University of Minnesota.
According to Bibus, it’s advisable to take high-quality omega-3s for a month. If there is no improvement, it is recommended to increase the dosage.
Research also shows that omega-3s can boost metabolism, improve metabolism and promote more efficient fat burning. They stimulate the work of mitochondria – “energy stations” of the body. cells, which helps the body use energy more efficiently.
3. Provide high energy levels
One form of omega-3, docosahexaenoic acid (DHA), makes up about a quarter of the brain’s fat mass and regulates the production and transport of serotonin, a chemical responsible for positive mood. Research shows that most people with depression are deficient in DHA.
“Scientists believe that DHA supplements may be a gentler and more promising alternative to traditional antidepressants,” says David Perlmutter, MD, author of “A Better Brain,” who specializes in the impact of nutrition on neurological disorders. Look for omega-3 supplements that are free of toxic substances.
Furthermore, omega-3s support healthy neuronal membranes by improving communication between brain cells, which contributes to improved memory, concentration, and overall cognitive function. This is especially important in old age and in the prevention of neurodegenerative diseases.
4. Improve breathing function
Omega-3s can reduce asthma-related inflammation. Recent research from Indiana University showed that patients taking fish oil supplements were better able to manage exercise-induced asthma symptoms than those taking a placebo or following a normal diet.
Omega-3s also help improve lung elasticity and reduce the risk of chronic obstructive pulmonary disease (COPD) by reducing airway inflammation.
5. Supports Heart Health
In addition to reducing inflammation, omega-3s help lower blood pressure and improve blood clotting. They also play a key role in diabetes prevention. “Inflammation in diabetes significantly increases the risk of heart disease,” says Bibus. Omega-3s help cells regulate blood sugar levels, which is important for diabetes prevention. Experts recommend regularly including foods such as flax, walnuts, spinach, arugula, avocado, and canola oil in your diet, as well as soy products such as full-fat tofu and edamame. According to scientists at Harvard Medical School, these foods contain alpha-linolenic acid (ALA), a biologically active form of omega-3 that helps reduce the risk of cardiovascular disease.
It is important to remember that to achieve maximum benefits, it is necessary to maintain a balance between omega-3 and omega-6 fatty acids in the diet – modern diets often contain excess amounts of omega-6, which can provoke inflammatory processes. The recommended ratio is approximately 1:4 or even better 1:2 in favor of omega-3.
You should also avoid excessive consumption of trans fats and refined vegetable oils, which can counteract the beneficial effects of healthy fats.
How to choose healthy fats
How to choose healthy fats
Fatty fish, such as salmon or mackerel, provide omega-3 fatty acids that support the brain and immune system. Include fish in your diet at least twice a week.
Take precautions when consuming
saturated fat , found in butter, fatty cheese and red meat. It is better to choose lean meat products and limit the amount of butter to 10 grams per day for frying, use oils with a high smoke point, such as canola or avocado, to avoid the formation of harmful substances. Store oils in a cool, dark place to preserve their benefits and avoid oxidation.
5 reasons to love fats
