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Confused about the latest nutritional information on fats? That's hardly surprising since health experts keep changing their tune. In the 1970s and '80s they warned us to replace saturated fats with polyunsaturated fats. And then, telling us that polyunsaturated fats generate harmful free radicals in the body, many nutritionists began recommending monounsaturated fats.
Scientists point to the Mediterranean diet as proof that olive and other oils high in monounsaturates (omega-9 fats) offer several important safeguards against cardiovascular disease, cancer, and overall mortality. But monounsaturates are only one of the components in fats that promote health, and some polyunsaturates, particularly those high in omega 3s, are too valuable to write off. Here are some oils - and their health benefits.
DESIGNER OILS
Extra-virgin olive oil contains natural antioxidants that produce its deep green color and distinctive flavor, while helping to fight arterial plaque buildup. This popular oil has a long history as food and medicine. In November 2004, the U.S. Food and Drug Administration (FDA) accepted the qualified health claim that consuming two tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease due to its monounsaturated fatty acids. However, to achieve this benefit, the FDA stressed that olive oil must replace saturated fats and not increase the total number of calories consumed.
Various cultivars of olive have produced the favorite oils of gourmet cooks, and olive orchards now enjoy s status second only to that of vineyards. California's central valley is the leading olive-growing region in the United State. You'll find a wide range of olive oils available for dipping, making pesto, using in salad dressings, and cooking. Tuscan and Umbrian oils are prized for their fruity, yet pungent, flavor. Olive oil has a longer shelf life (up to a year after opening) than many other designer oils. Since you're likely to use it often, look for organic olive oil.
Macadamia nut oil is another that's fast gaining a reputation among chefs and health experts. Like olive oil, macadamia nut oil is rich in antioxidants. Of several oils tested macadamia contains the highest levels (79 percent) of monounsaturated fats, a high percentage of which is palmitoleic acid, which may be heart protective. Unfortunately, the refining process for most macadamia nut oil products on the market removes many of the antioxidants. While it's expensive, cold-expeller-pressed oil has a golden color, pleasing nutty aroma, and buttery flavor. Scientists have found that macadamia nut oil lovers total cholesterol, LDL cholesterol, and triglycerides, and one animal study finds that it may help prevent stroke. Try this delicious oil on vegetables, in soups, on popcorn, and as a replacement for butter in baking
Other nuts contain oils that reduce the risk of coronary heart disease, as well as having potentially cardioprotective phytosterols, squalene (important in the management of high cholesterol), and tocopherols, which prevent the oxidation of cholesterol and its subsequent attachment to artery wall. Walnut, almond, peanut, and hazelnut oils are all good sources of these compounds. Whenever possible, select organic oils.
TROPICAL OILS
COCONUT, PALM KERNEL AND PALM OILS contain a variety of fatty acids and other healthful substances. But unlike olive and nut oils with high levels of unsaturated fatty acids, which remain liquid at room temperature, tropical oils contain high levels of saturated fats, which solidify at room temperature. These oils are gaining popularity as food manufacturers push to replace hydrogenated and partially hydrogenated oils (manufactured oils that contain trans fat). In addition, a moderate increase in the use of tropical oils, including coconut and palm, appears to improve the user's blood lipid profile, largely because of the oils' high lauric acid content. Red palm oil is rich in antioxidants such as beta carotene and tocotrienols (components of vitamin E).
Some experts still express concern that eating too many saturated fats, including the tropical oils used to make trans fat-free margarine and shortening, can have deleterious effects on cardiovascular health. Different techniques used in processing palm and palm kernel oils make some tropical choices less beneficial than others. Andrew Weil, MD, considers palm oil a better choice than palm kernel oil because chemical solvents are needed to extract palm kernel oil, while none are required to press the oil from palm fruit. In addition, the fractionation process used to extract palm and palm kernel oil eliminates many of their natural antioxidant. This make fracitionated oils the least desirable of the tropical oils. Look, instead, for organic oils that support fair trade practices.
OILS IN CAPSULE FORM
Nutrition experts say that we should eat more fish, rich in omega 3s, to reduce the risk of cardiovascular disease and inflammatory conditions. However, environmental research suggests that eating several servings of fish each week may not be safe because of toxic impurities. Instead, consider fish oil supplements, particularly if you are planning a family or are pregnant, nursing or have children.
Offering specific therapeutic value, fatty-acid supplements are convenient to take. The best-known fatty acid supplements are omega 3s from algae and fish oils and omega 6s from evening primrose and borage seed oils. Gamma linolenic acid (GLA) is an omega-6 fatty acid with anti-inflammatory and blood-lipid-lowering potential. It also reduces platelet stickiness and prevents the growth and proliferation of cancer cells.
A blend of cetylated fatty acids including myristate, myristoleate, laurate, oleate, palmitate, and palmitoleate appears to be effective in reducing inflammation and pain in arthritis and other inflammatory conditions. In a California study of 64 patients with ostero-arthritis, an oral preparation cetylated fatty acids significantly improved range of motion and flexibility. Other research confirms the benefits of topical use. Animal studies at the University of Minnesota have shown that cetylated fatty acids are well tolerated and rapidly disperse throughout the body whether administered topically or orally. §
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