The body needs fat. As infants, we need it for brain development; as adults, we need minimal amounts for the body to perform properly. Fats are made up of building blocks called fatty acids. There are 3 categories: monounsaturated, polyunsaturated, and saturated. Monounsaturated fats help increase HDLs (high-density lipoproteins), the “good” cholesterol. The highest concentration of these can be found in olive oils and avocados. Polyunsaturated fats can be found in omega-3 fatty acids.* The highest concentration of these can be found in seafood. Eat more seafood! These unsaturated fats are often called good fats because of their role in improving blood cholesterol level (e.g. HDL), reducing inflammation, and supporting healthy brain development.
Saturated fats are responsible for raising your blood cholesterol level, which could put you at risk for heart disease. Diets high in saturated fats have been shown to increase LDLs (low-density lipoproteins) or “bad” cholesterol. LDLs carry cholesterol through the blood and attach themselves to the walls of the arteries that lead to the heart and the brain. An excess of saturated fats will eventually lead to high blood pressure, coronary heart disease, liver disorder, obesity, and inflammation throughout the body, and can contribute to diabetes. Consume less red meat and dairy fats!
Diets rich in polyunsaturated fats, included omega-3s, increase HDLs (high-density lipoproteins) or “good” cholesterol. HDLs carry cholesterol away from the arteries for final removal from the body. The best sources of omega-3s are found in seafood. A Harvard School of Public Health study suggests that diets rich in HDL may also defend against Alzheimer’s disease.***The highest concentration of omega-3 fats (EPA and DHA) is found in seafood. **According to the researchers at the Harvard School of Public Health, when studying 4,000 women, those with the highest levels of HDL in midlife had 50% fewer thinking and memory problems. This is due to HDL clearing the brain arteries of harmful cholesterol, thus allowing better blood flow to the brain.