Benefits from fats

We went over the health risks related to fats and in which foods you find fat now we will go over the benefits of fats and why we need it.
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Benefits of Monounsaturated Fats and Polyunsaturated Fats
If you replace both saturated and trans fats with monounsaturated and polyunsaturated fats it is the most effective dietary strategy to prevent heart disease.  The low rate of heart disease in the Mediterranean region of the world are attributed to their use of olive oil, the rich source of monounsaturated fatty acids.  Olive oil deliver valuable phytochemicals that can protect you against heart disease.  If you replace your saturated fats with polyunsaturated fatty acids of vegetable oils, it lower your blood cholesterol.

Benefits from Omega 3 Fats
Omega 3 polyunsaturated fatty acid has beneficial effects and reduce the risk of heart disease.  Regular consumption of this help to prevent blood clots, lower blood pressure protect against irregular heartbeats and especially in people with hypertension or atherosclerosis.  Fatty fish are one of the best sources of omega 3 fatty acids.

Balance your Omega 3 and Omega 6 intakes
To get the right balance between omega 6 and omega 3 fatty acids, most people need to eat less meat and eat more fish.  The American Heart Association recommend two 3 ounce servings of fish per week, with the emphasis on fatty fish like salmon, mackerel and herring.  When you eat fish instead of meat it will support heart health, especially when you do physical activity.  Even just one fish meal a month could make a difference.  When you prepare your fish, grill, broil or bake, do not fry it.  Fried fish from restaurants or frozen fish products are often low in omega 3 fatty acid and are high in saturated and trans fatty acids.  Fish will provide many minerals and vitamins and is leaner than the usual animal protein sources. 

In addition to fish, other foods are being developed to help improve omega 3 fatty acid intake.  Hens fed flaxseed produce eggs that are rich in omega 3 fatty acids.  Including one enriched egg in your daily diet can increase your intake of omega 3 fatty acids.  You can also select wild game or pasture fed cattle, they provide more omega 3 fatty acids and less saturated fat than grain fed cattle.

For most people, omega 3 fatty acids should come from foods, and fish oil from fish, not the supplements.  Routine supplementation is not recommended.  High intakes of omega 3 polyunsaturated fatty acids can increase bleeding time, which interfere with wound healing, it could raise LDL cholesterol and can suppress immune function.  Fish oil supplements are made from livers and fish skins, which can contain environmental contaminants.  Some fish oils can contain large amounts of potentially toxic vitamins, A and D.  Supplements are also expensive, money could be spent on foods that provide the necessary nutrients.  people with heart disease, can benefit from greater doses than achieved through diet alone, a physician can include supplements for them as part of a treatment.