Health Gallery Nutrition Center

29820 Ellensburg Avenue
Box 283, Gold Beach, Or 97444
1-541-247-7077

Facts You Should Know About... Fats!
By Walt "dr health" Edwards

Due to the great number of spam, we changed the E-mail address. Please contact me using this number: 1-541-247-7077 Past issues available on my web site: getwel-newsletter.
The "fat is bad" warning is an oversimplification based on bad science. It's steered many people into the death-trap of processed carbohydrates, which have helped fuel the obesity boom in this country. Unfortunately, back in the 90s the medical profession thought the public was too dim to appreciate a good fats/bad fats message.

You need fat -- for energy and for your body to function properly. Plus fats taste good! Maybe too good! Fats add satisfying texture and richness to foods. That's why low-fat diets are such a drag... and why they don't work. Study after study shows they fail over the long term. Your body just isn't getting all the nourishment it needs to be satisfied, so you end up overdoing it on other, supposedly low-fat things. More carbohydrates are usually added to make up for the taste of less fats.

There are good fats and bad fats. Man-made fats found mainly in shortening and margarine are a health disaster in the making. Natural fats from plants, fish, and animals that haven’t been injected with hormones and antibiotics are healthy, when part of a balanced diet. And the best fats you can give your body are essential fatty acids, especially the omega-3 variety. At least ten reasons why, are:

1. Calm Inflammation... Inflammation is the result of a revved-up immune system. When you're sick or injured, it's a good thing. But if it continues over the long term, inflammation can actually promote serious problems like heart disease, diabetes, arthritis and cancer. Good fats -- omega-3s in particular -- balance the immune system and calm inflammation.

2. Lower Blood Pressure... Omega-3s relax blood vessels, which lets blood flow through more easily and reduces blood pressure in the process.

3. Prevent Sudden Cardiac Death... Good fats stabilize the heart muscle by regulating inflow of calcium. This helps prevent fast and irregular rhythms that can result in sudden death or having to take unnecessary drugs that may cause side effects.

4. Reduce Triglycerides, Improve Cholesterol... Studies have shown that omega-3s can reduce triglycerides by 30-40 percent and increase HDL "good" cholesterol by five percent or more. They also increase LDL "bad" cholesterol particle size, changing them from their dangerous small and dense form to a less harmful large and fluffy shape. No overnight miracles can be expected. It usually takes up to a year for significant improvement.

5. Balance Mood... Two specific omega-3 fatty acids, DHA and EPA, are abundant in the brain and are a vital part of healthy mental function. Andrew Stoll, M.D., a Harvard psychiatrist, has had success in treating depression and bipolar disorder ("manic depression") with 5-8 grams of EPA-rich fish oil a day. More information on his treatment protocol, can be read in his excellent book, The Omega 3 Connection.

6. Avoid Dementia... A recent well-designed study suggested that, thanks to its high content of healthy fats, eating fish just once a week reduces risk of dementia by over 50 percent. What drug can match that?

7. Treat Arthritis... Omega-3s are a helpful addition to most treatments for regular old wear-and-tear osteoarthritis. Think of them like WD-40 for your rusty joints.

8. Dry skin, eczema, and even psoriasis often improve when you increase your omega-3 tats. And even if you don't have a skin disorder, omega-3s can still help enhance the beauty of healthy skin.

9. Healthy fats are great for women going through menopause. Their hormone-regulating effects can help cut down on hot flashes, night sweats, and many of the other nagging symptoms that make so many women miserable. Healthy fats also support thyroid health, which can give you a great energy boost.

10. In regard to weight loss -- some fats can actually help you lose weight. Adequate intake of healthy fats reduces cravings and helps prevent overdoing the sweets. Plus, omega-3s actually help you burn more fat and calories during the day.

Finding the right fats... With all the benefits, it seems like a simple choice. But, unfortunately, over 90 percent of the population is seriously deficient in these essential fats. It’s really not all that difficult to get enough wen you know where to look. Start in your local fish market or at the seafood counter of your grocery store.

Fatty fish like salmon, herring, and sardines are some of the best food sources of omega-3s. Keep the mercury warnings in mind, but three times a week for fish is recommended. If you would like to check out which fish is most likely to have high mercury, select the web site www.mbayaq.org.

If you don't like fish (or if you’re pregnant), grass-fed organic beef, free-range chicken and eggs, and organic dairy products are other sources of healthy fats, as are almonds, walnuts, pumpkin seeds, sunflower seeds, and flaxseeds.

Since most people are deficient in omega-3s, the usual fish oil supplement in addition to upping your intake of food sources is 3-5 grams total for heart, mood, or arthritis support. Forget margarine and use butter in moderation. Virgin olive oil can be used in place of butter and it’s the top pick for cooking.

Restless Legs Syndrome or a creepy-crawly, itching, or pulling sensation in the legs that improves with movement can usually be improved by the use of magnesium citrate or glycinate. Quinine sulfate, an old malaria drug, is also a time-honored, unofficial "off-label" treatment for restless legs. A Hyland's product called "leg cramps" contains Quinine. If you're serum ferritin level is low you might consider a good absorbing iron supplement for a couple of months. These recommendation are listed in, America's Country Doctor.

Follow the Money... According to the American Heart Association, every year in US hospitals, 1,414,000 cardiac catheterizxaytions (angiograms) are performed at an average cost of '$24,893; 1,244,000 angioplasties at $38,203 each; and 467,000 bypass surgeries at $83,919 per operation. These procedures generate more than $121 billion a year, which amounts to approximately 45 percent of the total revenue of most hospitals. Most of these same cases could be prevented with proper diet and improved changes to their lifestyle.

If you're experiencing symptoms that indicate you have health problems, you have choices to make. Your health is your responsibility. With out changes -- no change occurs! Changes to your diet and lifestyle must be done or your alternative will be taking prescription drugs and dealing with the results.

Did You Know: Thirty to 70 percent of patients taking placebos in medical studies show improvements. Serotonin levels drop about 40 percent during the winter.

Thought For The Day: A natural relationship is one where a person discovers another who is heading in the same direction and who can and is willing to share the journey of challenge and discovery and the pilgrimage of becoming and maturing together.

GETWEL.COM

Discover Your Body Mind Spirit Connection Through Handwriting
By Walter J. Edwards, PH.D., Paperback - 122 pages, ISBN: 0914330306

Walt Edwards