Healthy Fats vs. Bad Fats

By Dr. Donald A. Ozello DC

Las Vegas Informer

Consume the correct type of fats to improve your health. Fat is a macronutrient and an important component to healthy nutritional strategies. Utilize omega-3, omega-6 and omega-9 fatty acids in their natural states and balances to enhance your cardiovascular system, strengthen your immune system, increase brain health and reduce inflammation.

Essential fatty acids (EFA’s) are unsaturated fatty acids that the body does not produce on its own. EFA’s must be obtained through diet. Three types of EFA’s exist: Omega-3, Omega-6 and Omega-9.

Essential fatty acids perform a multitude of important functions. One of these duties is prostaglandin production. Prostaglandins regulate inflammation.

Omega-3 Fatty Acids: Omega-3 fatty acids are polyunsaturated fats and are liquid at room temperature. Omega-3 fatty acids help reduce inflammation.

Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA) are omega-3 fatty acids. DHA and EPA are nicknamed the “Good Fats.” The standard American diet (SAD) is deficient in omega-3 fatty acids. The best dietary sources of EPA and DHA are cold water marine animals such as cod, tuna, salmon, and calamari.

Alpha-linolenic acid (ALA) is an essential fatty acid that the body can partially convert into DHA and EPA. Only a small amount of ALA is turned into DHA and/or EPA. ALA is found in flax seeds, walnuts, beans and green leafy vegetables.

Add an omega-3 supplement everyday in conjunction with the consumption of foods containing omega-3’s to ensure proper adequate intake. The best supplements are derived from certified organic whole food and supply nutrients in their natural states. Excellent supplementation sources of Omega-3 fatty acids are Cod liver oil, Tuna Oil and Calamari Oil.

Omega-6 Fatty Acids: Just like Omega-3 fatty acids, omega-6 fatty acids are polyunsaturated fats and are liquid at room temperature. Linoleic Acid (LA) and Arachidonic Acid (AA) are omega-6 fatty acids.

Linoleic Acid is the most common dietary omega-6 fatty acid. Vegetable oils such as peanut, corn, canola, sunflower, safflower and soybean contain LA.

Arachidonic Acid is found in peanut oil, dairy products, meat and eggs. Arachidonic acid is converted into several substances after consumption. One of these substances, gamma-linolenic acid (GLA) decreases inflammation.

Omega-9 Fatty Acids: Omega-9 fatty acids are monounsaturated fats and are liquid at room temperature. Omega-9 fatty acids can be food in oils, nuts, eggs and avocados.

Nuts containing omega-9 fatty acids include walnuts, almonds, cashews, hazelnuts, peanuts, pistachios, pecans and macadamias. Oils containing omega-9 fatty acids are olive, peanut, safflower, canola and sunflower.

The foods we consume are the best weapons against disease causing inflammation. Increase your intake of foods containing anti-inflammatory omega-3 fatty acids to reduce inflammation.

Consume foods that contain omega-3, omega-6 and omega-9 fatty acids to improve your health. Combine increased intake of healthy fats with the limited intake of “Bad Fats” for best results.

Saturated fat and Trans fat are unhealthy fats. Trans fats are also known as hydrogenated or partially-hydrogenated fats. Trans fats are produced in a man-made process known as hydrogenation. The hydrogenation process converts liquid oil to solid form. Saturated fats, such as meats, are solid at room temperature.

Add proper fat intake to your nutritional strategies to live a healthier life. Consume quality healthy fats and minimize your consumption of unhealthy fats for optimum results.

Dr_Donald_A_Ozello_thumb_medium150_Dr. Donald A. Ozello DC

Dr. Donald A. Ozello DC is the owner and treating doctor at Championship Chiropractic. 6445 S. Tenaya Way, Suite #120, Las Vegas, NV 89113.  His web address is He can be contacted at (702) 286-9040 and

Dr. Donald A. Ozello’s mission is to educate and inspire others to live healthier, fitter, more functional lives.

Dr. Donald A. Ozello DC proudly handles Standard Process Supplements and Foot Levelers Orthotics.

Dr. Donald A. Ozello DC writes a weekly health, fitness and nutrition column for the Las Vegas Informer. His is published in OnFitness and . He has educational health, fitness and nutritional videos on Informer TV and

Dr. Donald A. Ozello DC is an award-winning public speaker. He has spoken to numerous groups on the importance of health, fitness, exercise, ergonomics, nutrition and injury prevention.

Dr. Donald A. Ozello DC is a fitness enthusiast. Functional kettlebell training, running and bike riding are his favorite types of exercise.

Before pursuing his career in Chiropractic, Dr. Donald A. Ozello DC served in the United States Navy aboard the USS Bremerton, SSN 698.

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