Typically when we think of trying to lose weight or “get healthy”, the first thing we do is get rid of all the fatty foods in our life. Eating fat will make us fat, right? Sure, to a point. But there is a reason that fat is in the world (food fat, not excessive body fat) and why it is important for us to know what kinds, what amounts and what times of the day are the best to incorporate this nutrient into our diets.

Fatty Acids (which is what I’ll refer to the fat in our diet in this post, so you don’t think I’m talking about the chubby kind of fat) are vital to life. They provide insulation throughout our body, are a source of energy, are essential to brain and nerve health, and they help in the transport of fat soluble vitamins in the body. And there are two kinds of fatty acids that the body cannot make on it’s own that it needs to get from dietary sources-so you HAVE to eat some fats in order for your body to function at it’s peak-Omega 3 and Omega 6 fatty acids.

Most fatty acids in our diet come from saturated fats (the kinds that tend to be solid at room temperature). Too much saturated fat is what can lead to cardiovascular problems, high cholesterol, Alzheimer’s disease, breast cancer, prostate cancer, stroke, diabetes, multiple sclerosis weight gain, etc. Calm down though, eating a cheeseburger isn’t going to give you a stroke, it’s typically a problem if you have other health conditions present in conjunction with an excessive amount of saturated fat in your diet. Fat is necessary for the functions I mentioned before; nervous system health, vitamin transport, hormone balance and so on, it is all about the balance of the saturated (“bad”) fats and the other “good” fats. The saturated fats are found in beef, butter, cheese and milk.

The two fatty acids I want to focus this post on are the Omega 3’s and Omega 6’s. These two have been getting a lot of recognition lately because of the positive effects they can have on blood lipid levels, consuming more of these has been shown to improve blood cholesterol levels, improve blood vessel health, to reduce inflammation in the body and to help with metabolism. They also have been shown to reduce the risk of certain cancers. The modern diet has changed so much from what it was a hundred plus years ago. We consume WAY more animal product and processed foods than our ancestors who caught fish for dinner and ate vegetables they grew on their farms did. The ratios of fats are so drastically out of proportion from where they should be for ideal bodily function. We should aim to achieve a  ratio of Omega 6 to Omega 3 of 1:1 in our diets. Omega 6 promote inflammation and constriction, and have blood clotting properties; while the Omega 3 do the opposite, they make our cells and blood more “fluid”, and reduce inflammation. So you can see why the balance of the two is crucial,  and too much of either one isn’t going to be a good thing.

Omega 3’s are the most crucial, because in the majority of American diets it is the most lacking, we just don’t eat enough plant (particularly marine plants like algae) or fish, or flax or things like that. Aim to include more fish oils, more flax oils, walnuts, etc into your daily intake. I love Barlean’s Omega Swirls, they taste amazing either straight up or mixed into smoothies. My kids love them too, especially since a lot of people don’t particularly enjoy fish on a regular basis, this is a delicious way to add them into your day. I have also noticed in my kids that the addition of the Omega Swirl has helped with attention and focus in my first grader, and there have been studies that suggest that Omega 3 can help with restlessness and poor focus in children, including Omega 3 in his diet has done wonders that even his teachers comment on. And I love that it helps with immunity and brain development for all three of my children.

Bottom line: fat is not the enemy. In fact, including the healthy fats mentioned in this post can yield amazing benefits! Be aware of the kinds of foods you’re eating, more than likely your diet is lacking in a healthy fat department. This is an easy fix, with a few tweaks here and there you can be on the road to a healthy, fat filled life 😉

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