Fat Chance of Looking Good!

Natural Lifestyle © January 2006

It's easy to see why fats got a bad name. In the 60s and 70s, scientists were scrutinising UK diets to see whether they affected heart disease - and studies showed that saturated fats increased heart problems. Slowly, the message that saturated fats should be reduced in the diet reached the population. The result? People began cutting out the good fats as well. Slimming diets showed this too, with the classical 'low fat' diet resulting in low intakes of important, health-protective oils. But today, we know different...

These days, many people choose to include plenty of essential fatty acids in their diets. They are called essential because they can't be produced in the body, and have to be provided in our diets - by eating essential fatty acid-rich foods or by taking supplements.

Broadly speaking, there are two main types of essential fats to consider:

Omega 3: alpha-linolenic acid - oily fish (such as trout, mackerel, sardines, pilchards and herrings), nuts and seeds. These are well known for their heart-protective effect and for maintaining joint mobility. There is also extensive research about maintaining brain function, improving short term memory and managing behavioural conditions such as ADHD. Oily fish should be eaten at least three times a week, and supplements of fish oils can also be chosen. Do make sure you are getting a high potency formula though.

Other items of interest

Omega 6: found in pumpkin, sunflower and sesame seeds and evening primrose oil (otherwise known as borage oil). These have been shown in studies to help modulate the immune response, manage skin conditions, ease period pain and breast tenderness. Supplements of evening primrose oil (borage oil) are the most popular way of increasing omega 6 intakes in the diet. Some are cold-pressed which is said to maintain the stability of the oil. Look out for formulas of at least 500mg daily, preferably 1000mg daily.

Combinations of omega 3 and omega 6 oils can also be taken, both as a supplement (such as evening primrose and fish oils combined), or as a specially created 'whole food'. Look for the words 'essential oil blend' - or 'omega 3 & 6' on the label.

Monounsaturated fats are another healthy addition to our diet (sometimes called omega 9). Good sources include many nut oils, olive oil, rapeseed oil and avocados. These days, as well as buying the oil as foods, you can buy, for example, olive oil capsules, as a daily supplement.