1. The Truth About Fats
Fats are either saturated, monounsaturated or polyunsaturated, depending on their chemical composition. A monounsaturated or polyunsaturated fat will remain liquid even when refrigerated. On the other hand, a saturated fat like butter will harden when refrigerated. Polyunsaturated fats are essential because our body cannot produce them and we must get them from the foods we eat. Foods like soybeans, peanuts and tree nuts contain polyunsaturated fats as do sesame oil, sunflower oil and safflower oil.
2. Stop Listening
Saturated fats cause increases in bad cholesterol and might even cause cancer. For this reason, nutritionists say to use polyunsaturated fats like canola oil in place of coconut oil and butter. People have really been listening to this advice, but they're eating too much. About 30 percent of the calories we consume are polyunsaturated fats. Experts say this is way too much.
3. Balance Your Omegas
The amount of omega 3 linoleic acid that you consume should equal the amount of omega 6 linoleic acid. However, polyunsaturated fats contain much more--sometimes up to 19 times as much omega 6s as omega 3s. Therefore, when we eat polyunsaturated fats, we end up with much higher omega 6 levels. High omega 6 levels can cause asthma, heart disease and learning deficiencies. The answer is to eat some polyunsaturated fats, but don't eat them exclusively. Use coconut oil or butter now and then. Moreover, don't forget to eat fatty fish like salmon and use a fish oil supplement to get more omega 3s into your diet. Remember that you need some polyunsaturated fats in your diet, but moderation is the key.
4. The Nose Knows
Polyunsaturated fats are quick to oxidize and become rancid, especially when they are heated. You can usually tell if oil is rancid by smelling it. When in doubt, throw out the oil or the nuts that have gone bad. If you eat rancid oil, your body will produce free radicals, which will attack your cells and cause wrinkles and premature aging. When you do buy polyunsaturated fats, like canola oil, purchase small containers so you use them before they become rancid. Never leave oils out on a kitchen counter for a long period where they are exposed to light. Also, don't leave the caps off the bottles of oil, because they can also become rancid if exposed to air. To be especially careful, buy oils in opaque containers and keep them refrigerated.
5. Soften Up
The rate of heart disease has been going down in recent years. A study published in the British Journal looked at the reasons for this healthy reduction. The researchers found that eating polyunsaturated fats like soft margarines made from soybean or canola oil were greatly responsible. In fact, they said that this change had made a greater difference than eating more fruit or reducing cigarette smoking.
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