Facts about Fats

In the recent years we have been hearing about OMEGA-3 fatty acids. The reason being a growing body of scientific research indicates that these healthy fats help prevent a wide range of health problems including cardiovascular diseases.

Essential Fatty Acids (EFAs) :
All fats are not bad fats. The different types of dietary fat fall into three main groups: saturated; mono-unsaturated; and polyunsaturated. Polyunsaturated fatty acids are further divided into two sub-groups called omega-6 and omega-3 . Both of these groups are essential for good health and normal growth. Human body can not manufacture Omega-6 & Omega-3, we must get these from our diet. For this reason, they are often referred to as 'essential fatty acids' (EFAs). They cannot be inter-converted and both must be present in the diet in a proper balance for good health. Today’s diet provides an over-abundance of the Omega-6s - mainly from sunflower oil, margarines and other vegetable cooking oils. At the same time intake of the omega-3s has dropped by more than half.

Balancing Omega-3 & Omega-6
Both omega-6 and omega-3 fatty acids are essential but the body requires them in a ratio that is not normally achieved by the typical food habits of today. Experts think that man evolved on a diet which would have had roughly 1-2 times more omega-6 than omega-3, though there is a school of thought which argues for a 1:1 ratio.
There is no doubt that the omega-3 fatty acids are essential to health. The omega-3s have potentially life-saving benefits. Benefits are summarized below :

Heart Disease :
Omega-3 fatty acids, EPA particularly, have for some time been associated with heart health maintenance and protection against a fatal heart attack. The findings suggest that the omega-3s work in several ways to reduce heart attack risk:

Anti-thrombotic. It prevent blood clotting in a coronary arteries); and help keep blood vessels dilated (vasodilation).
Triglyceride reduction. High triglyceride ( blood fat) levels are a heart attack risk factor.
Arrhythmia prevention. Help protect against heartbeat abnormalities (like ventricular tachycardia and fibrillation) that appear to be the lethal part of a heart attack.
Anti-plaque property : Plaque is the term for the deposits on the inside of artery walls, which can rupture and trigger off a blood clot. The anti-inflammatory properties of omega-3s have been shown to stabilise arterial plaques so they are less likely to rupture and lead to a heart attack.
Arterial elasticity. Arteries of patients on omega-3 supplements were appreciably more elastic than the arteries of patients on dummy medication. This indicates that their risk of a heart attack was reduced.
Blood pressure is lowered slightly by omega-3, which reduces risk of a heart attack.
Blood viscosity is lowered when omega-3 is in the diet- this means that the heart does not have to work so hard to pump blood around the body, and the risk of an attack is lowered.

Stoke Around 85% of strokes are thrombotic, that is they are caused by a blood clot forming and blocking the flow of blood through in a blood vessel supplying the brain. The anti-thrombotic properties of the omega-3s can help reduce the risk of this type of stroke.


Disclaimer : Information on researches on fish oil worldwide, compiled and summarized on this page is provided for information and awareness purposes only and is not meant to substitute the advise by your physician or other medical practitioner. You must not use the information for diagnosing or treating a disease.

For in depth study visit : www.omega-3info.com

Simple measures - Big differences

Simple measures can make a big difference. Basic advice is :
* Cut down on fried foods and use olive oil (a monounsaturated fat) for cooking and in salad dressings.
* Use spreads (Butter, Margarines) sparingly. Although it is a saturated fat, a little butter on bread is arguably better for you than soft margarines (made from sunflower, safflower or soya).
* Reduce consumption of processed foods as these are normally high in saturated or Omega-6 fats.
* Increase consumption (two meals a week) of oil-rich fish like Salmon, Sardines, Mackerel, Trout, Herring, Pilchards, fresh Tuna (not canned) OR take a Fish Oil Supplement daily. These supplements are available in a variety of 'strengths'. Aim for a regime that supplies a minimum 1000mg Omega-3 a day.

Vegetarians and vegans will need to obtain their omega-3s from sources such as flaxseed (linseed) oil, walnuts and walnut oil or vegetarian omega-3 supplements. Because the Omega-3s and omega-6s compete on the same metabolic pathway and the Omega-6s may block conversion of Omega-3 ALA to the more useful Omega-3 * EPA and DHA, non-fish eaters must be extra vigilant in cutting down on Omega-6 intake.

How to increase Omega-3 intake :
In simple terms, the best and richest sources of the Omega-3 fatty acids are oil-rich fish and fish or cod liver oil Supplements. This is because they supply the preferred omega-3's eicosapentaenoic acid and docosahexaenoic acids (EPA and DHA) that the body can use most readily.

Fish v Supplements : Fish has the advantage of supplying a meal as well as omega-3 fats. However, environmentalists have raised concerns over levels of mercury, PCBs and dioxins in some fish; the content varies according to location season and type of fish.
In reputable fish oil or cod liver oil supplements, the refining process filters out pollutants (the Ocean Gold process). Fish-source supplements are also acceptable to those people, apart from vegetarians and vegans, who don't eat fish. A new cod liver oil capsule has been launched by Seven Seas in the UK for the few (estimated at 20%) who suffer from 'fishy repeating'. It is refined using an emulsification process and natural odour neutralizer.

Disclaimer : Information on on fish oil compiled and summarized on this page is provided for informational and educational purposes only and is not meant to substitute the advise by your physician or other medical practitioner. You must not use the information for diagnosing or treating a disease. If you have a medical problem, consult your physician.

Compiled, edited & summarized by the owner for the benefits of the visitors. For in depth study visit : www.omega-3info.com

Calculate your BMI

Calculate your Body Mass Index (BMI) using the following formula :-

BMI=Weight (Kg) / Height (m)x Height (m)

Ideal BMI of a person should be 20 to 25. A person with a BMI of 20-25 is Not Obese. However a person having BMI of 25 –30 is considered Overweight and above 30 is considered OBESE.

Example :
Let me try my BMI. My weight is 70 Kg and height is 01.70 Meter.

Calculation :
BMI = 70Kg / 1.70m x 1.70m = 24