Tuesday March 26, 2019

Eat Right Amount of Good Fat to Stay Healthy

Different foods provide different types of fat. Some fats improve your health (omega-3s help your heart and brain) while some are detrimental to your health (trans fat increases heart disease risk factors)

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Fat
Fish is an excellent source of the omega-3s EPA and DHA while flax, walnuts and canola oil are good sources of ALA omega-3. Pixabay

How much one should eat to stay fit, healthy and disease-free? Consume between 20-35 percent of your calories from dietary fat, increase consumption of omega-3 fatty acids and limit the intake of saturated and trans fats, according to a research.

According to a latest paper from the US-based Academy of Nutrition and Dietetics, dietary fat for the healthy adult population should provide 20-35 percent of energy, with an increased consumption of n-3 polyunsaturated fatty acids and limited intake of saturated and trans fats.

“Nutritionists can help people understand that a total diet approach is more beneficial than simply reducing dietary fat and replacing it with carbohydrates, as a high intake of refined carbohydrate can also negatively affect health,” said the study published in the Journal of the Academy of Nutrition and Dietetics.

The paper recommended a food-based approach through a diet that includes regular consumption of fatty fish, nuts and seeds, lean meats and poultry, low-fat dairy products, vegetables, fruits, whole grains and legumes.

Fat
Representational image. Pixabay

A simple and effective way to improve health is to eat more fish, nuts and seeds and to consume fewer desserts and convenience foods, it added.

“Fat is a critical nutrient, and certain types of fat, such as omega-3s and omega-6s, are needed for good health. For this and other health reasons, a fat-free diet is not recommended,” it noted.

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Fish is an excellent source of the omega-3s EPA and DHA while flax, walnuts and canola oil are good sources of ALA omega-3.

Different foods provide different types of fat. Some fats improve your health (omega-3s help your heart and brain) while some are detrimental to your health (trans fat increases heart disease risk factors), the paper said. (IANS)

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Study Reveals That Genes Affect Where Fat is Stored in our Bodies

The result of the current study may therefore lead to the development of new interventions to reduce the risk of cardiovascular disease

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The heart attack brings about activation of certain genes which stay as a permanent memory in genes. Pixabay

Researchers have found that whether you store your fat around the trunk or in other parts of your body is highly influenced by genetic factors.

The study, published in the journal Nature Communications, also reported that this effect is present predominantly in women and to a much lower extent in men.

“We know that women and men tend to store fat differently – women have the ability to more easily store fat on the hips and legs, while men tend to accumulate fat around the abdomen to a higher extent,” said lead author Mathias Rask-Andersen from Uppsala University in Sweden.

“This has been attributed to the effects of sex hormones such as estrogen. But the molecular mechanisms that control this phenomenon are fairly unknown,” Rask-Andersen added.

For the study, the researchers measured how fat was distributed in nearly 360,000 voluntary participants. The participants gave blood samples for genotyping and the distribution of fat tissue was estimated using impedance measurements, i.e. measurements of electrical resistance when an electrical current is fed through the body.

In the study, millions of genetic variants across the genome were tested for association with distribution of fat to the arms, legs or trunk, and the research team identified nearly a hundred genes that affect distribution of adipose tissue to the different compartments of the human body.

Representational image.

The researchers also saw a high degree of heterogeneity between sexes.

The findings suggest that remodelling of the extracellular matrix is one of the mechanisms that generates differences in body fat distribution, the researchers said.

Fat stored in the trunk has previously been associated with increased disease risk. Men have a greater amount of abdominal fat than women and this may explain the increased prevalence of cardiovascular disease observed in males.

Epidemiological studies have even shown that the ability to store fat around the hips and legs gives women some protection against cardiovascular disease.

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The result of the current study may therefore lead to the development of new interventions to reduce the risk of cardiovascular disease.

“The biological systems we highlight in our study have the potential to be used as points-of-intervention for new drugs that are aimed at improving the distribution of body fat and thereby reducing the risk of disease,” Mathias Rask-Andersen noted. (IANS)