While the news reports on "the obesity epidemic" are sweeping across the nation, chastising fast food chains and emphasizing the importance of a low-fat diet, researchers are quietly reminding us that there are, in fact, good fatty acids. While it may sound strange to many, our blood pressure and cholesterol levels could actually skyrocket without these good fats.



Adding small levels of essential fatty acids to your diet can do everything from regulating blood pressure and heart rate to fighting inflammation and infection. As well, mood is generally improved with adequate levels of essential acids. Inter-cellular processes are signaled and facilitated by the good fat. Think of it as WD-40 for the body!

When you think of unsaturated fatty acids, think liquid. Olive oil, canola oil and safflower oil are some you may want to use when cooking.

Monosaturated ones (palmitoleic acid and oleic acid) found in nuts, avocados, olive oil, grapeseed oil, oatmeal, popcorn, whole grain wheat and cereal, play a major role in assisting HDL to transport LDL. These ones thereby lower the risk of coronary heart disease and arteriosclerosis, while aiding in cancer prevention.

Polyunsaturated fatty acids include soy, vegetable oil, sunflower, soybeans, mayonnaise and margarine. However, small amounts should be used, as high amounts have been linked to oxidization and free radical production, leading to cancer.

Deficiencies of good fatty acids can be very troublesome. If you get sick a lot, have a hard time remembering things, suffer from hypertension or irregular heartbeats, menopausal discomfort, itchy legs or tingling nerves, you may have an Omega-3 (linolenic acid) deficiency.

Seen as heart-healthy and brain-healthy, much has been reported recently regarding "Omega-3" ones found in salmon, mackerel, enriched eggs, flaxseed and walnuts. One tablespoon of uncooked flaxseed oil can give you the minimum Omega-3 / linolenic acid requirement needed throughout the day.

The Iowa Women's Healthy Study found that eating nuts more than four times a week effectively reduced the risk of heart disease. In addition, a 2004 study from ten European countries found that modest intake of about 16gm of nuts and seeds had a reduced incidence of colon cancer in women.

Omega-3 ones are said to form cell walls and facilitate inter-cellular processes. They've also been linked to the prevention of colon Cancer, reducing the risk of type I diabetes and having anti-inflammatory effects. In one study, men on high fish diets with high levels of Omega-3 ones had an 80% decreased risk of sudden cardiac death.

In a ground-breaking study, Jill Norris PHD of the UCDHSC School of Medicine found: "Our study suggests that higher consumption of total omega-3 fatty acids is associated with a lower risk of diabetes autoimmunity in children at an increased genetic risk of type 1 diabetes."

By now it's widely known that trans fatty acids - used to increase the shelf life of cookies, crackers, fried food, pastries, margarines and other snack food -- are bad for you and in fact increased LDL in the body. Trans fatty acids are considered so dangerous now that the Pan American Health Organization has created a "Trans Fat Free Americas Task Force" to phase out the use of trans fats in the commercial food industry. Kraft, Mcdonalds, Burger King, Kellogg, Nestle and Pepsi are some of the companies interested in eliminating trans fats from their products.

If you browse recent news articles for "essential fatty acids," you'll see they're linked with everything from skin care, cancer prevention and dieting to aging gracefully, treating ADHD and combating depression. New research constantly suggests the connection between good fatty acids and a healthy life. Your first instinct may be to avoid anything with fat, but never forget that moderation should be the pinnacle of any healthy diet.