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Eat More Fat! Well… Nature’s Healthy Fat

June 29, 2010 by  

Eat More Fat! Well… Nature’s Healthy Fat

There is a nasty word out there in the weight loss world, and it’s “fat.”  Everyone is trying to lose weight, to lose “fat.” All the diet foods are labeled “fat free” to be appealing to dieters, even if they are laden with sugar. When people see an overweight person they say, “Oh man, look at that fat person.”

But fat is not just a bad word. In fact, there is an entire family of fats that are beloved by healthcare professionals because they are healthy for you.  In fact, these fats are not only healthy, they are essential for your body. They are known as omega-3s, or omega-3 fatty acids.

Omega-3s are the good-for-you unsaturated fatty acids comprised of the polyunsaturated trio of a-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

While the omega-3 fatty acids are the big buzz word of today where healthy living and weight loss are concerned, they were actually discovered way back in the 1930s. During that decade it was found that these polyunsaturated fats were necessary for normal human growth to occur.

In the 1970s researchers studied the diets of the Eskimos of Greenland and discovered that two of the three omegas (DHA and EPA) were essential to heart health. The Eskimos were consuming large doses of these fatty acids through their seafood-rich diet. Moreover, they showed almost no signs of cardiovascular disease. That’s because these omega-3 fatty acids naturally reduce triglycerides and arterial plaque while reducing heart rate and maintaining healthy blood pressure. What an amazing family of fats.

Now where most supplements have to add the tag line “these claims have not been evaluated by the Food and Drug Administration (FDA),” two of the three omegas HAVE been evaluated. In fact, EPA and DHA have both been awarded “qualified health claim” status by the FDA.

Here’s the statement from the FDA:

“Supportive but not conclusive research shows that consumption of EPA and DHA [n−3] fatty acids may reduce the risk of coronary heart disease.”

The Canadian Government has done additional research and has publicly stated: “DHA, an omega-3 fatty acid, supports the normal development of the brain, eyes and nerves.”

As one might guess, with the rise in popularity of the omega-3 fatty acids, advertisers are producing supplements and adding it to foods or just prominently labeling those foods that already have these good fats in them. A diet high in fish is all that is needed. But for those of you who either don’t enjoy fish or who want more omega-3s in your diet, the highest doses can be found in krill oil, fish oil and flaxseed oil supplements.

No matter how you look at these omega fats, they are good for you and essential for health. Who said all fat was bad?

—Dr. Mark Wiley

Dr. Mark Wiley

is an internationally renowned mind-body health practitioner, author, motivational speaker and teacher. He holds doctorates in both Oriental and alternative medicine, has done research in eight countries and has developed a model of health and wellness grounded in a self-directed, self-cure approach. The Wiley Method provides a revolutionary way of providing recovery and prevention of chronic pain, illness and disease. Grab your FREE COPY of Dr. Mark Wiley's "The 3 Secrets to Optimal Health" HERE.

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  • Jim Fannon

    Why no mention of the best source of Omega 3,6 and 9? HEMP OIL!

    • Mangrove Snapper

      The folks in California smoked it all up !!!

  • http://donthaveone Beberoni

    Gimme a double cheeseburger, an order of french fries, and an ice cold beer, and Im living into my 90′s. Thats all there is to it. It happens to everyone in my family, and not one of us has ever resorted to eating like a rabbit and sucking on lettuce because we are too lazy to exercise and burn off what we eat.

    • Mangrove Snapper


      I’m not trying to be funny here, but it sounds as if you are of great genes from the past..I was told by a physican that the main reason for the ‘obesity’ in our society is that there is too much food access..In the past humans did not have food on every corner or piles of it when it was need.. Humans today do eat much too much food and not all of it is healthy at all..I do love the double cheeseburger now and then myself…

  • Dr. John Chen

    Hi Dr. Wiley,

    With regard to “The Eskimos were consuming large doses of these fatty acids through their seafood-rich diet,” I’d like to point out that they happen to consume a large amount of seal oil / fat daily.

    Seal oil / fat is of such supreme value as the source of Omega 3 and others that we ourselves are consuming exactly that daily too – in the form of capsules.

    Thanks for your wonderful and informative article.

    Best regards,
    Dr. John Chan

    • Mangrove Snapper

      Dr Chan

      Where is the source of the seal oil???

  • Leland waterman

    Your today’s article concerning the omega-III oils was enlightning; however, I was wondering what level of omega-III would be found in shrimp as I love eating buffalo shrimp at one of my favorite restaurants, HOOTER’S!!

  • David

    It’s a simple formula: Calories in versus calories out. I exercise so I can eat and drink what I want to, within reason. Throw in some HDL shrimp and a glass of red wine…life is good!

  • Save America Susie

    I love Shrimp, Fish and Omega 3 foods. However I’m concerned that the price may go way up now, that the Oil Spill in the Gulf of Mexico makes the shrimp catch impossible to harvest. Others say that the Asian market is not the best due to polluted waters there. I have heard on the news as well, that a certain Fish Restaurant chain will be under a strain due to the Oil Spill! May have to close its doors. The price of Shrimp and Crab will be “sky high” on the ones that are actually a healthy catch. Only God knows where. Perhaps Alaska, but that is quite far from California. Pricy.

  • Palin12

    I’ve been using Omega-3 fish capsules for several years now. Their waters are about the most unpolluted in the world. All of my cholesterol and triglyceride levels are now normal.

  • Lila

    People we are STARVED for fats, especially saturated fat. Our ancestors evolved eating saturated fat. Why should it be any different for us?
    Fat from grass-fed or pastured animals and dairy contains Conjugated linoleic acids (CLA). CLA can help prevent cancer and aid in weight loss. The trick here is that the source MUST be from grass-fed or pastured animals. If they are grain/soy fed, then it is no better than consuming corn oil or soy oil. These oils should be avoided.
    Another great fat source is coconut oil. The benefits of this saturated fat are too numerous to list here, so do a search and find out for yourself. We’ve been eating to kill ourselves. It is no wonder so many are overweight and sick.

    • coal miner

      lila, · Cached page

    • Mangrove Snapper


      Have been told that coconut oil is very high on the cholestoral ladder, is that true ??

      • LeeD

        Cholesterol only comes from animal products – meats, dairy products, eggs, etc. However, coconut oil is one of the few non-animal products that is high in saturated fat.

        • TIME

          Cholestrol is not found in foods, its how your body breaks down the foods you eat that create Cholestrol.

          Its really no differant that the pretzel logic of > a pound of Fat is less in weight than a pound of lean meat.
          A pound is a pound no matter what it is.

          So in the end it all comes back to genetics, but getting out and taking a good long walk daily sure can’t hurt you. As it will raise your BMR, inturn you will burn off extra fat. As well make your body stronger so its a dual effect factor.

          Not to brag, but at 60 years old people think I am about 40, why?
          I have good strong genetic backround, plus I work out daily and have done so for 50 years. Oh and eating well as in fresh veggies fish, chicken etc. Don’t over eat. I eat to live, not Live to eat.

  • James Reynolds

    I was very over weight and thru diet I have lost 40 pounds and I intend to lose more. I am 6″5 and cannot get the excerise I need for other medical problems. I also take the fish oil everyday as my doctor told me to.He said many studies have shown how thw fish oil is a very good supliment to my diet. I had some heart problems some time ago and since I am on a diet and with the fish oil I haven’t had any problems.

  • LeeD

    Why no mention of walnuts, which are higher in Omega-3s thsn fish oil?

  • LeeD

    More on walnuts: Want a healthy and tasty treat? Go to See’s candy store and get some dark chocolate covered walnuts. Dark chocolate is high in anti-oxidants and walnuts are high in Omega-3s. Just don’t eat too much. Then wash it down with a glass of Welch’s concord grape juice, also high in anti-oxidants.

    • Mangrove Snapper


      Like the idea of the walnuts and chocolate, love them both, thanks…

  • Pat Miller

    I was confused with your comments about the importance of DHA and EPA
    in foods and supplements. The approved dosage is 3000 mg combined yet when I searched for the Krill oil amts I found them so low as to be worthless. Can you clarify this???????
    Pat Miller

    • s c

      Pat, don’t lose any sleep over a theoretical figure that’s promoted as a proper ‘dose.’ Most of the time, the source of that ‘dose’ is the FDA.
      These are the same people who expect us to abide by minimum daily requirements that were outdated 100 years ago. Put your faith in real scientists.
      Put your faith in those who aren’t on a short leash to the FDA or AMA. There are plenty of experts out there who will tell you what proper doses are.
      By the way, you will also learn that we have to think about good fat and bad fat. Beyond that, it can be dangerous to your health to go on a low fat diet. Plus, people who think they’re getting healthy via a scientifically-approved ‘low fat diet’ increase their odds of encountering Alzheimer’s. The bottom line is to separate real science from government-approved ‘science.’

  • Panco via

    Here’s some Food for thought. Of the four basic animal products, only fish eat each other. The other three; cows, chicken and pigs eat only grass or whole grains. Now, explain why the purist always want to demonize beef, pork and poultry? Also, why would anyone want to eat an animal, such as fish that eats it’s own species?

    • TIME

      The free range forms of the three you noted, I agree with you 100% on.

      But the facts are that a pig is born and in 45 days its gone to market, thats not grass fed, that maga steroids. The same with chicken and beef.
      These steroids can not be flushed from the systems of the anmials, thus there are residual amounts with in what you eat.

  • anthony

    coconut oil does not increase cholesterol, there is no cholesterol in it.


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