Beginner Plan: Fats

Did you know that your brain is about 60 percent fat?

The fats you eat strongly influence your level of brain Dr. Mercola's
function. Some nutritional anthropologists believe the Nutrition Plan
human brain would not have developed as it did :: Beginner ::
without access to high levels of DHA (a type of fat)
found in fish and wild game. Just two generations of Proteins
high omega-6 and low omega-3 fats can lead to Carbs
profound changes in brain size and function. Fats
Beverages
Fat is made of fatty acids attached to a substance Supplements
Lifestyle
called glycerol. Fats play an important role in the body;
they are essential to build cell membranes, clot blood,
absorb vitamins, cushion vital organs and protect us Other Plans:
from extreme temperatures. Intermediate
Advanced
Lesson 1: It is the type of fat that matters, not the Resources:
amount. Exercise
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Learning about fats can be confusing. When you go to Vegetables
the grocery store, you're confronted with Return to:
advertisements telling you that a product is low in fat, Introduction
or a product is made with partially hydrogenated oil. To Getting Started
make sense of all the labels, I've compiled the
following list of definitions for you:

 Saturated fats: Saturated fats are found in animal products such

as butter, cheese, whole milk, ice cream, cream and fatty meats.
They are also found in some vegetable oils-namely coconut, palm
and palm kernel. Saturated fats are not as dangerous as you think.
In fact, coconut oil is quite healthy and is the oil to use for cooking
since it is far less likely to be damaged through heating. If you'd
like to learn more about the role dietary fats play in your health, be
sure to check out these excellent research studies.

 Trans-fatty acids: These fats form when vegetable oil hardens, a

process called hydrogenation, and can raise LDL (bad cholesterol)
levels. They can also lower HDL (good cholesterol) levels. They
can also lower HDL levels. These fatty acids have been linked
repeatedly to heart disease.

 Monounsaturated fats: The best oil here is olive oil. Canola oil is
also in this category, but I advise avoiding it and using olive oil
instead.

Lesson 2: Learn about the importance of omega-3 and omega-6 fats.

Omega-3 fats, DHA and EPA, are essential for brain and nerve function.
The ratio of omega-6 to omega-3 fats in the U.S. diet is typically about
15:1, but it can be as high as 25 or 50:1. The ideal ratio is about 1:1, as
this is what our ancestors consumed. To state it simply: for every omega-
6 fat they ate, they ate one omega-3 fat. But most Amercians are
consuming 15 omega-6 fats for every one omega-3 fat.

In cell membranes, omega-3 fats improve your cell's response to insulin,

neurotransmitters and other messengers. They also help the repair
process when your cells are damaged. On the other hand, omega-6 fats
contribute to insulin and membrane
resistance, altering your mood, and
impairing learning and cell repair. To
avoid high levels of omega-6, it is
important to avoid all vegetable seed
oils.

Please understand that it's not only

necessary to consciously consume
omega-3 fats, but it is just as
important to lower your omega-6 fat
intake. If you don't lower your omega-
6 fats to acceptable levels, your
omega 6:3 ratio will not be low
enough, and you will not receive
many of the wonderful benefits of
omega-3 fats such as reduced risk of
heart disease, cancer, stroke,
Alzheimer's, arthritis and many other Read more about my new book
degenerative illnesses. presenting my entire dietary and
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Lesson 3: Learn about the benefits format, and over 150 brand-new
of fish oil. delicious and very nutritious recipes
that will help you optimize your
health & weight and live longer!
I am often asked what addition to the
diet, outside of increasing the intake of water and fresh green vegetables,
I most recommend to fight and prevent disease and live longer. My
answer is easy: fish oil.

Americans consume a dangerously insufficient amount of omega-3, a fat

essential to good health but only found in fish oil and a few other foods.
Meanwhile, our intake of omega-6, another fat found in corn, soy,
sunflower and other oils, is far too high. The ideal ratio of omega-6 to
omega-3 should be 1:1, but the typical American's ratio ranges from 15:1
to 50:1!

I am convinced that this lack of omega-3 in our diets is a primary reason

behind many of the diseases Americans face, and our shorter lifespan in
relation to many other "first world" countries such as Japan or Greece.

Benefits of omega-3 found in fish and cod liver oil:

 Helps fight and prevent heart disease, cancer, depression,

Alzheimer's, arthritis, diabetes, hyperactivity and many other
diseases
 Increases your energy level and ability to concentrate
 Provides greater resistance to common illnesses such as flu and
cold
 Helps pregnant women avoid premature births, low birth weight
and other complications

While a helpful form of omega-3 can be found in flaxseed, walnuts and a

few other foods, the most beneficial form of omega-3 -- containing two
fatty acids, DHA and EPA, which are essential to fighting and preventing
both physical and mental disease -- can only be found in fish.

I advise against eating any fish meat from any source, as mercury and
other toxins are becoming too prevalent in all varieties, but I do highly
advocate routinely consuming fish oil/cod liver oil, which has been purified
of all contaminants. On this site, I offer the highest quality and purest fish
oil/cod liver I know of - you can find proper dosage information for fish oil
and cod liver oil, and the difference between the two, on the fish oil page.

Lesson 4: How to Know If You Are Taking Too Much Fish Oil

Basically, though, because cod liver oil is high in vitamin D, and your
vitamin D levels are often too low in cool months but okay in warm
months (because the sun is a primary source of vitamin D) remember
this: Take fish oil in the warmer months and cod liver oil in the fall, winter
and early spring months. If you live near or close to the equator, you will
most likely only need to take fish oil, not cod liver oil, as your vitamin D
intake from the sun will be sufficient.

Most of us can safely take up to one teaspoon of cod liver oil for every 25
to 40 pounds of body weight during the winter, early spring and late fall
months.

Omega-3 deficiencies have been tied to the following problems:

 Mental sharpness on  Quality of sleep

awakening  Memory problems
 Depression/well-being  Dry hair
 Weight gain  Dry skin
 Brittle fingernails  Concentration
 Allergies
 Fatigue
  Arthritis

If you are sick the normal dose of fish oil is one 1,000 mg capsule with
300 mg of EPA/DHA for every ten pounds of body weight.

One teaspoon of cod liver oil is equal to about 3 and one half capsules
and there are three teaspoons in one tablespoon so one tablespoon
would equal about 10 capsules.

This dose can be reduced if you are healthy and if you are in a summer
climate with warmth and sun exposure.

If you start the fish oil and notice that one or more of the above symptoms
improve that is a very good sign.

If after a time on the fish oil your symptoms return for no apparent reason,
that is a good clue that you are taking too much fish oil and should stop
for a short while to help your body eliminate the oil and then resume at a
lower dose.

Unlike vitamins and minerals whose intake is usually relatively constant,

the amounts of essential fatty intake is quite variable so following the
above will help fine tune your dose so you can fully benefit from the true
miracle health benefits that fish oils provide.

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