Adding Fats the Right Way

These simple changes may make a significant improvement in how well you live and how long you live.

     

  • 1.

    Fish oil.

    Take 3 grams a day of fish oil capsules in which mercury, PCBs and dioxin have been removed.

  • 2.

    Reduce total fat consumption.

    You only need about 5% of calories from fat. The average American gets almost 40% of calories from fat. To cut fat, use small amounts of canola or flaxseed oil rather than olive or corn oil, eat fewer processed and fried foods and avoid foods with hydrogenated or partially hydrogenated fats.

  • 3.

    Choose good fats.

    While omega-3 fatty acids reduce harmful inflammation, omega-6 fatty acids increase it if you consume too much. Omega-3s are found in cold-water fatty fish, especially salmon, and in oils from canola, soybean, flaxseed and walnuts. Ideally, the ratio of omega-6 to omega-3 should be about 1:1, or no more than 2:1. The ratio for the average American diet is between 10:1 and 30:1. The best way to improve this ratio is to consume more omega-3s and less omega-6s. Much of the excessive omega-6 comes from eating the wrong kinds of oils. Olive oil has 13 times the amount of harmful omega-6s as beneficial omega-3s. Corn oil is even worse, with a 46:1 ratio. Canola oil has a much more balanced ratio of 2:1. Flaxseed oil is rich in omega-3s, with a ratio of 1:3.

  • 4.

    Lose bad fats.

    Saturated fats, trans fatty acids and partially hydrogenated fats promote inflammation and raise LDL cholesterol. They’re strongly linked with an increased risk of heart disease, stroke, diabetes, many types of cancer and other chronic diseases.

  • 5.

    More grains, less refined carbs.

    Eat more whole grains and fewer refined carbohydrates.

Want to stay smart and healthy?

Get our weekly Health Reads newsletter

how we use your e-mail
We will use your email address to send you the newsletter each week, and we may also send you occasional special offers from Reader's Digest. For more information please read our privacy policy.

Some people like to travel by train because 
it combines the slowness of a car with the cramped public exposure of 
an airplane.

Dennis Miller

I think my pilot was a little inexperienced. We were sitting on the runway, and he said, “OK, folks, we’re gonna be taking off in a just few—whoa! Here we go.”

Kevin Nealon

“I can’t wait until your vacation is over.” 
—Everyone following you on Instagram

@kristencarney

A man knocked on my door and asked for a donation toward the local swimming pool. So I gave him a glass of water.

Comedian Greg Davies

Just found the worst page in the entire dictionary. What I saw was disgraceful, disgusting, dishonest, and disingenuous.

@sixthformpoet

Client: We need you to log in to the YouTube and make all our company videos viral.

From clientsfromhell.net

My cat just walked up to the paper shredder and said, “Teach me 
everything you know.”

@NicCageMatch

“Just because you can’t dance doesn’t mean you shouldn’t dance.” 
—Alcohol

@yoyoha (Josh Hara)

My parents didn’t want to move to Florida, but they turned 60 and that’s the law.

—Jerry Seinfeld

Q: What do you call an Amish guy with his hand in a horse’s mouth?

A: A mechanic.

Fields marked with an * are required
Foods That Harm Foods That HealWant a Free eBook?
FOODS THAT HARM, FOODS THAT HEAL offers important information about the role diet plays in the struggle against heart disease, cancer, diabetes and other serious illnesses. Answer the question below to receive your FREE digital eBook.

Someone in my household experiences the following conditions:

Send me a link to download FOODS THAT HARM, FOODS THAT HEAL:
By clicking below, I agree to the Trusted Media Brands Privacy Policy