Health & Medical Health & Medical

Eating Healthy to Lose Weight with Omega-3 Fats

If you want to start eating healthy to lose weight, it's very important to know about good fats.  The fats referred to as "good fats" are all derived from only healthy food sources.  I recommend you consume at least two or three servings per day of omega-3 fats, from a good quality source.  These omega-3 fats can come from fish oil, avocados, seeds (flaxseed), and raw organic nuts, especially walnuts.

Eating Healthy to Lose Weight:  Good Fats!

Sure eating fat to lose fat might sound like an oxymoron, but choosing the right "good fats" based on your metabolism type is a key element to finding success when eating healthy to lose weight.  These fat choices should come from natural sources, occurring in your food, used in cooking, or even taken as supplements.  These good fats will fulfill your daily nutritional needs as well as help to keep your food cravings at bay.

Essential Fatty Acids

If you're eating healthy to lose weight it's good to know about good fats. The truth is the human body cannot survive without some fats.  Those important fats are known as EFAs (Essential Fatty Acids).  EFAs are essential for the proper functioning of every process in our body. 

These include:  brain and nervous system activity, function of organs and the immune system, hormone regulation, cell function, and digestion.  Omega-3 fats can be found in oily fish like salmon, green leafy vegetables, walnuts, naturally raised meats, organic eggs, and walnuts. 

The idea ratio between the omega-3 and omega-6 fats is 1:2 and 1:4.  Since most diets in America is filled with cooked oils, grains and lacking in vegetables and fish, the typical ingestion of omega-6 fats is low.  To stay healthy we must make a concerted effort to reduce the amount of omega-6 fatty acids in our diets.

Good Fats, Good Thinking!

A study was once done where mice where fed a diet low in omega-3 fatty acids, which is the most common American diet.  The mice ate food consisting of high amounts of carbohydrates, packaged, processed and fast foods with low amounts of vegetables, fruits, and whole foods.  This led to lowered mental performance compared with a group of mice who were fed a diet of omega-3 fatty acids.

Mood disorders and behavioral problems can be linked to a lack of omega-3 or even from a poor ratio between the two.  The authors of the study go on to list the disorders that are made worse by this imbalance, which includes; asthma, attention-deficit/hyperactivity disorder (ADHD), cancer, depression (even among children), diabetes, heart attack, insulin resistance, obesity, and stroke.

While it is typically recommended that those on healthy eating plans keep supplements to a minimum and focus more on fresh foods, fish oil supplements are a good source of nutrients and good fats.  This fish oil supplementation is especially important if a diet is lacking in a consumption of fresh fish on a regular basis. 

The other important reason you might consider taking a fish oil supplement is that the health of the oceans is not as good as it once was. The fish that live there are many times compromised by the change. 

It is common to see elevated levels of mercury, in fish such as tuna, swordfish, and shark.  Be sure to incorporate at least one serving of fresh fish, especially wild salmon every week or two.  It is of vital importance that each of us consumes at least two or three servings of omega-3 fatty oils daily.

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