The Healthiest Fats of All

Reprinted with the permission of:
Bottom Line Daily Health News
Boardroom, Inc.
281 Tresser Blvd.
Stamford, CT 06901

http://www.bottomlinesecrets.com


From BottomLine's Daily Health News:

The Healthiest Fats of All

By now, most Daily Health News readers recognize that there are good fats and bad fats, and know that cutting out all fats -- as some fad diets unwisely recommend -- can be very dangerous. Our bodies need the good fats in healthful foods such as wild salmon, avocados, nuts, seeds, flaxseed oil and olive oil for normal cell, tissue, gland and organ function. Conversely, it's important to steer clear of the artery-clogging, inflammatory saturated fat in cheeseburgers and trans fats in French fries. We should also steer clear of oils damaged by industrial processing, such as cooking oils and oils damaged by overheating in food preparation in the home (frying, deep frying, sautéing, etc.).

When it comes to making certain we take in enough good fats, most people look at their intake of essential fatty acids (EFAs) -- omega-3 and omega-6 fatty acids -- whether in foods or supplements. But lately there's been a lot of buzz about phospholipids, with some speculating that these may yet turn out to be the healthiest lipids (phospholipids are a class of lipids related to fats). To get the true lowdown on them, I spoke with Udo Erasmus, PhD, author of Fats That Heal, Fats That Kill (Alive). Interestingly, he told me that phospholipid supplements can be expensive and are overrated, and in spite of the hype, you are better off simply sticking with essential fatty acids.

A STEP UP IN COMPLEXITY FROM EFAs

Phospholipids are natural substances manufactured in the body and found in all foods that form a large part of the outer membranes of living cells throughout the body. Composed of phosphate with side chains, glycerol and essential fatty acids, they support all aspects of cell membrane function, including the function of cell membrane receptors for neurotransmitters, which help brain cells communicate with each other by transmitting nerve impulses. However, Dr. Erasmus points out that phospholipids are a step up in complexity than EFAs -- and this is a step higher than you need, as far as supplements are concerned. The process of isolating the phospholipids from cells actually increases their price and may reduce their effectiveness since they require other molecules to be optimally effective, says Dr. Erasmus.

Although they have important functions, phospholipids are not "essential" because the body is capable of independently manufacturing them, notes Dr. Erasmus. In contrast, our bodies cannot make omega-3 and omega-6 fatty acids, so they must be provided from outside the body through food or supplements. EFAs provide the essential building blocks that the body can use to build the structures that meet all its cellular needs... including the manufacture of phospholipids in cell membranes. Many of the phospholipids found in membranes contain EFAs in their structure.

A BETTER BET: ESSENTIAL FATTY ACIDS

Phospholipid supplements sold in health food stores and pharmacies -- known as essential phospholipids or EPL -- are made for and marketed to people who don't take in enough healthy fats or lipids through diet alone. They most commonly come as lecithin (phosphatidylcholine) supplements manufactured from soybeans, says Dr. Erasmus. He adds that 30 years ago, when phospholipids were one of the few sources of omega-3s, which are too low in most diets, they were relatively important. However, today, with increased awareness of the value of healthy fats, we have a more effective and less expensive sources of essential fatty acids.

According to Dr. Erasmus, essential fatty acids are all you really need. Ideally, of course, you will get all the EFAs you need via diet alone. However, because the typical American diet is low in these healthy fats, always keep an eye out for early signs of a deficiency. EFA deficiencies include dry and scaly skin, hair loss and slow wound healing. Essential fatty acids reduce inflammation, and cardiovascular and diabetes risk.

A SIMPLE FORMULA FOR OPTIMAL HEALTH:
MORE GOOD FATS, LESS BAD ONES

Fortunately, a deficiency of healthy fats -- essential fatty acids, both omega-6 and especially omega-3 -- can easily be corrected with greater attention to diet and supplementation as required. Dr. Erasmus advises that a minimum of 20% of your daily calories should come from good fats, defined as containing the right proportions of omega-3 and omega-6 and not damaged by processing. He emphasizes that the quality of what you eat is as important as the quantity. To reduce your risk of disease and give your health a big boost overall, there's a very simple formula to follow -- eat more healthy fats, and less unhealthy ones. This means saying no to the well-marbled fried steak, and yes to the wild salmon or trout... no to the cheeseburger, and yes to sesame or almond butter on whole wheat bread... no to the fries, and yes to the avocado salad. If you don't take in enough healthy fats through diet alone, Dr. Erasmus recommends an oil blend with an omega-3 to omega-6 ratio of two to one. Many people think that they need only to supplement omega-3 since they have a high intake of omega-6 oils in their daily diet, but they forget that their omega-6 oils are damaged by processing and should be replaced by undamaged omega-6s made with health in mind. Good oils are readily available, packaged in glass, at health food stores.

In the long run, as usual, the answer is to keep it simple. Why opt for the trendier, more expensive, more complicated remedy when the simpler answer is standing right in front of you? Essential fatty acids can add substantial benefits to your health, and marketing aside, there's no real necessity to purchase the more complicated and expensive phospholipid supplements.

Reprinted with the permission of:
Bottom Line Daily Health News
Boardroom, Inc.
281 Tresser Blvd.
Stamford, CT 06901

http://www.bottomlinesecrets.com

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