hronic inflammation, pain, metabolic dysfunctions, and increase the risk of chronic illness. Fats play a role in:
- Prevention and treatment of disease.
- Improving energy equilibrium and increasing energy levels.
- Hormonal balance.
- Reduction of Oxidative stress.
- Health of skin and hair.
- Physical support and protection for the body’s organs.
- Regulation of vitamins and minerals.
- Improving taste.
- Providing the physical structure for the brain.
The key to benefiting in these areas is to balance the two main types of fats that exert influence over the body’s inflammatory mechanism: Omega-3 and Omega-6. Other strategies include reducing the intake of inflammatory foods, and increasing the intake of monounsaturated (Omega-9) fats which help reduce LDL “bad” cholesterol.
Balance your Fat Intake
- Omega-3 fats in both large and small amounts are anti-inflammatory agents.
- Omega-6 fats control inflammation in small amounts but promote it in large amounts.
Most diets are high in Omega-6 and low in Omega-3 fats. The main anti-inflammatory component of Omega-3 fats is an essential fatty acid called eicosapentaenoic acid, or EPA.
Step 1: Reduce your intake of Omega-6 fats and inflammatory compounds.
Avoid vegetable oils (soy, safflower, corn, canola, etc.), and packaged foods, as they often contain trans fats. Instead use butter, ghee, or lard and coconut oil
Also, reduce the intake of inflammatory foods, including:
- Refined carbohydrates.
- Trans fats.
Step 2: Increase your intake of Omega-3 fats, especially those with EPA.
Omega-3 fats are found mostly in cold-water ocean fish. Lesser amounts exist in beans, flaxseed, walnuts, vegetables and in wild and grass-fed animals.
EPA and Fish Oil Supplements
Most people consume too little EPA because its main source — coldwater fish — is either hard to get or seldom safe to eat. Fish Oil Supplements are usually the best solution to this problem. The best kinds of supplements are:
- Made from cold-water fish.
- Made from wild-caught fish.
- Molecularly distilled to minimize the amount of omega-6 oils.
- Tested to be free from heavy-metal contamination.
- Produced without oxidized oils.
A common alternative to fish-oil supplements for people that avoid meat is flaxseed oil. However, Omega-3 fats from this source are suboptimal, as they do not contain EPA. Furthermore the body is very inefficient at converting Omega-3s from this source into EPA.