FATS AND FISH OILS! - Empower Fitness

Let’s talk fat….

When you take a look at the media in general, fat has become massively demonised. This is pretty irresponsible, and in this post I’m going to help you understand why.

-Low fat this/ Low fat that- it makes someone like me pull my bloody hair out to be quite frank!

Fat is an amazing section to your dietary intakes, and with a little info you can learn how to increase health markers, and even increase performance and recovery!

Ok let’s go >>>>

Let me categorize Fats into 3 simple categories…

UNSATURATED FATS, SATURATED FATS, and TRANS FATS. I have places these fats in this order for a reason, as the first of the three, Unsaturated Fats can be consumed in the larges quantity, right across to Trans Fats, which in general are worth avoiding the majority of the time.

Now it’s worth remembering that fats can be broken down into even more categories (You could easily write a book about each category…) , but for the purpose of simplicity, these three categories become exceptionally useful day to day 🙂

Now lets go through each one and see what makes them so interesting…

Examples: Oily Fish, Flaxseed/oil, Avocado, Nuts, Seeds, Olive Oil…
What’s the Deal?: These are essentially healthy fats that help with a whole range of health benefits from heart health to lowering cholesterol and joint health.

Examples: Cheese, Animal Fat (Pork, Beef etc.), Butter, Palm oils, Ready Meals…
What’s the Deal?: We can tolerate smaller amounts of these fats, so don’t worry a huge amount, but worth keeping an eye on, as it can lead to an increase in the ‘Bad Cholesterol’ in our bodies. Not the best!

Examples: Many Fried foods, Donuts, Cakes, Chips, Battered Foods, Margarines, Pie Crusts…
What’s the Deal?: Regular consumption can increase your risk of Heart Attacks, Strokes, heart disease and other health issues. Avoid as much as you can on a regular basis!

Hopefully this gives you a good guide to follow, think about the Unsaturated ‘Healthy Fats’ at the bottom of the pyramid, the Saturated in the middle, and the Trans fats at the top of the pyramid quantity-wise 🙂

Now the next area I wanted to take you over to is the Supplementation world, In particular Fish oils, as this ties in quiet nicely at this stage.

Fish oils basically Contain concentrated sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Sounds fancy, but in short these are the essential Omega 3 fatty acids. Simples 🙂

There are many studies that show benefits to various areas of health and performance when supplementing with concentrated fish oils. Here are just a few key areas:

-Joint Health
-Healthier Blood Vessels
-Lower Lipid Count (Fat in the blood)
-Reduction in Plaque build-up
-Increases brain activity
-Reduces perception of muscle soreness after workouts
-Reduces intensity of DOMS*
…and many more!

*(DOMS = Delayed Onset of Muscle Soreness. This occurs typically 24-48 hrs after an intense workout session. You feel fine within the first day, then muscle soreness occurs in the day(s) after this initial period)

A word of warning- It is possible to take TO MUCH.

Please ensure as always you consult your GP before including any additional supplementation, and always stick to the dosage recommended by a reputable, tested, safe product!

I really hope this sheds light on this important area of your diet, and hopefully you can have a little silent laugh to yourself every time you see an article saying FAT MAKES YOU FAT, or something equally trivial…

Fat is amazing!!!

You know where I am if you need me!