Joel Fuhrman - Eat To Live

126 Joel Fuhrman, M.D.

MONOUNSATURATED FAT These fats have only one double bond in their

carbon chain. They are liquid at room temperature and thought to have

health benefits. The supposed health benefits of these fats appear when

these fats are used in place of dangerous saturated fats. Even polyunsatu-

rated oils will lower cholesterol if used in place of saturated fat. Monounsat-

urated fat is found in avocados, almonds, peanuts, and most other nuts and

seeds. Keep in mind that no isolated or refined fat, even these monounsatu-

rated fats, should be considered health food. Oils with the highest percent-

age of monounsaturated fats include olive, canola, and peanut oils.

HYDROGENATED FAT Hydrogenation is a process of adding hydrogen

molecules to unsaturated fats, thereby turning these oils, which are liquid at

room temperature, into harder, more saturated fats such as margarine.

Hardening the fat extends its shelf life so the oil can be used over and over

again to fry potatoes in a fast-food restaurant or be added to such

processed food as crackers and cookies. While hydrogenation does not

make the fat completely saturated, it creates trans fatty acids, which act like

saturated fats. Evidence is accumulating to implicate the harmful nature of

these man-made fats in both cancer and heart disease. Avoid all foods

whose ingredients contain partially hydrogenated or hydrogenated oils.

CHOLESTEROL is a waxy fat produced by the body and found in animal

foods such as meat, fowl, dairy, and eggs. Eating cholesterol raises blood

cholesterol, but not as much as eating saturated fats and trans fats. The

amount of cholesterol in plants is so negligible that you should consider

them cholesterol-free.

DHA FAT is a long-chain omega-3 fat that is made by the body, but it can

also be found in fish, such as salmon and sardines. DHA is used in the

production of anti-inflammatory mediators that inhibit abnormal immune

function and prevents excessive blood clotting. DHA is not considered an

essential fat, because the body can manufacture sufficient amounts if ade-

quate short-chain omega-3 fats are consumed (flax, walnuts, soybeans,

leafy green vegetables). However, because of genetic differences in the

enzyme activity and because of excess omega-6 fats, many people who do

not consume fish regularly are deficient in this important fat.

ARACHIDONIC ACID is a long-chain omega-6 fat produced by the body,

but it is also found in meat, fowl, dairy, and eggs. Products formed from

excessive amounts of this fatty acid have the potential to increase inflamma-

tion and are disease-causing. They may increase high blood pressure,

thrombosis, vasospasm, and allergic reaction. They are linked to arthritis,

depression, and other common illnesses.