Omega 3's and why they matter

Good Fats - Bad Fats

Contrary to popular belief, healthy fat in our diets is not what has created the obesity crisis. Some 40 years ago when “the war on fat” began, we were told to banish fat from our diets mostly in the form of meat, fish, and poultry. Like most things in life, when we reduce one thing, we usually replace it with another. In this case, removing fats included in meat meant replacing them with carbohydrates. And so the manufacturing and marketing glut began: “Healthy Carbs”; “Fat-Free Carbs” and more obscenely “Sugar-Free Carbs”, “Gluten-Free Carbs”. And since then, reducing the consumption of animal protein to reduce fat in our diets has not reduced cardiovascular disease. Heart disease has in fact tripled!

It is the overconsumption of carbohydrates leading to excessive glucose, insulin resistance, and fat being stored around our organs (visceral fat aka “belly fat”) that has led to the obesity epidemic and critical rates of cardiovascular disease and diabetes.

Now of course when I speak of the goodness of fats in your diet, I am not speaking of ALL fats! Some fats (like those in cookies and chips, and basically anything fried) raise your bad cholesterol levels and drop your good ones, increasing your risk of stroke, heart disease, and diabetes. And we don’t want that!

What's the Balance?

So we are trying to get back to a more healthy balance of fewer carbs and more protein and the right amount of healthy fat. In addition to fats present in animal protein, we also have olive oil, canola oil, grapeseed oil, and one of THE BEST FATS: omega-3 fatty acids! This one fat, in particular, is really GOOD for you. In fact, these good fats play a huge role in your mental and physical health, are known to fight fatigue, and even help control your weight.

Omega-3’s are so Great For You for -

… so many reasons! Here is a quick outline. On top of delivering the good fats your body needs, omega-3’s are known to:

Lower your triglycerides. Triglycerides are basically what body fat is made up of, and in excess often linked to heart disease. In addition to introducing omega-3’s into your diet, you can also lower your levels of Triglycerides by exercising, consuming less alcohol, and cutting back on sweets and processed carbohydrates.

Lower your risk for heart disease. Two omega-3 fatty acids – Beth please name these have been known to help reduce risk for heart disease, by helping decrease high blood pressure AND high cholesterol.

Keep your blood flowing. Some studies suggest that omega-3 foods and supplements help prevent plaque buildup inside blood vessels. While this is great news, at high doses, omega-3 supplements might make bleeding-related stroke more likely; so pay attention to quantities consumed in supplements and check with your doctor first.

Relieve rheumatoid arthritis pain . Studies suggest omega-3s can help with joint pain and stiffness in people with rheumatoid arthritis. A diet high in omega-3s may also boost the effectiveness of anti-inflammatory drugs given for relief.

Potentially assist with depression . Depression is more rare in countries where people get a lot of omega-3s in their daily diet. Keep in mind that omega-3s aren't a treatment for depression; if you are depressed, speak with your doctor about appropriate treatment.

Ease symptoms of ADHD. Omega-3 fatty acids are important in brain development and function. These good fats may provide some added benefits to traditional treatment, though they are not a replacement for therapeutic treatment.

Always speak with your doctor before taking omega-3 supplements , since some supplements can make your "bad" cholesterol worse. And purchase only very high quality Omega 3’s to be sure they are not contaminated with Mercury. Let your doctor know before starting any new supplement. High doses may interfere with some medicines or increase risk of bleeding.

How Do We Get Omega-3’s?

An interesting fact about Omega-3’s: our body can’t make them… we need to ingest them somehow – whether through food or supplements.

Some foods with high levels of omega-3 include:

Fish (salmon, black cod, mackerel, herring, sardines, anchovies and tuna)
Fish oil
Flaxseed

Moderate to low amounts of Omega 3”s

Green, leafy vegetable
Walnuts

We Recommend…

Here at BonVie, we recommend having at least 2 servings (6-8 ounces) of those high Omega 3 fish each week. If you don’t enjoy fish, high-quality supplements will work too.

Good Fats for Your Health