Fight the fats
FATS are responsible for weight gain and artery clogging. It provides 9kcal per gramme, which is a lot more calorie-dense compared to carbohydrates and proteins.
Fat not used by body cells is converted into body fat and, over time, leads to obesity. Fats are thought to be the main contributor of the development of cardiovascular diseases.
Fat is one of the macronutrients needed from our diet. It is a great source of energy to fight fatigue, deliver fat-soluble vitamins, manage moods and keep skin healthy. It is also important for eyesight and brain development.
There are two types of dietary fats, which are bad and good fats.
Bad fats are saturated fatty acids that typically appear in solid form at room temperature.
They are abundant in animal sources such as lard and poultry skin.
Bad fats also include trans fatty acids that are found in processed food, margarine and fried food.
Both saturated and trans fatty acids consumed in excess can contribute to health-related issues such as high triglyceride and cholesterol levels.
Good fats are the fatty acids that have health benefits. Good fats include polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids.
These fats typically appear in liquid form at room temperature. The two main groups of PUFAs that are important to our health are the omega-3 and omega-6 families.
Omega-3 fatty acids are also known as essential fatty acids since they cannot be produced by the body and must be obtained from diet.
There are three major types of omega-3 fatty acids, which are
linolenic (ALA) acid that is commonly found in plant oils, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
The best source of EPA and DHA is oily fish. The intake of omega-3 fatty acids, particularly EPA and DHA, is beneficial for heart, eye and brain health.
The role of omega-3 fatty acids in protecting against cardiovascular diseases is well recognised. It has anti-atherosclerotic and anti-inflammatory properties that protect against the progression of atherosclerotic plaques, which narrow the arteries.
An omega-3 fatty acids intake of about 4g per day lowers serum triglycerides by 25% to 30%.
In addition, omega-3 fatty acids aid in reducing blood pressure, one of the risk factors for cardiovascular disease.
Based on a study conducted in 2012 by International Medical University (IMU), the dietary levels of omega-3 fatty acids were found to be very low among the Malaysian population.
The intake of omega-3 fatty acids was reported to range from 0.22% to 0.28% of total energy intake, which is below the Malaysian recommended range of 0.3% to 1.2%.
Hence, we should include more omega-3-rich foods such as oily fish, walnuts, plant oils and seaweed in our daily diet.
The American Heart Association suggests consuming fish at least twice weekly and including oils rich in acid in your diet.
For those with coronary heart disease, 1g of EPA and DHA per day is recommended.
Supplementation is suggested for those who are unable to fulfil their daily omega-3 recommendation. linolenic
This article is brought to you by BiO-LiFE Marketing Sdn Bhd.
For more information, call 03-7882 8888 (Monday to Friday, 8am to 5pm).