Eat healthy, Think Better

Heart disease and stroke are two leading causes of death and disability around the globe. Lifestyle has a major role to play in developing both. Both the conditions occur as a result of obstruction of blood flow. An obstruction in the brain (cerebral) artery hampers blood flow to brain and cause stroke (cerebrovascular accident).  On the other hand, when blood flow in the heart (coronary) artery is obstructed, it causes heart attack (myocardial infarction). The reason for obstruction of blood flow is atherosclerosis (cholesterol plaque inside artery).

The big question now is why and how the cholesterol accumulates in the artery walls. The answer is fatty food. But is fat always harmful? How is omega 3 fatty acid and fatty acid different from fat?

Food essentially comprises of 3 major types of nutrients. Carbohydrate, protein, and fat. Fat generates energy for the body to function. Fat generates substantially more energy than carbohydrates and protein. When the generated energy is not used for bodily functions, it is stored in the body in the form of excess fat. There are three types of fat: 1) triglycerides, 2) cholesterol, and 3) phospholipids. Triglyceride is a compound of 3 fatty acids and one glycerol.

Depending on the number of carbon molecules in the fatty acids they are classified into saturated and unsaturated fatty acids. Saturated fatty acids increase the level of cholesterol in the body which in turn causes atherosclerosis. Milk, butter, mutton, beef, cream, egg, and chocolate are rich in saturated (bad) fatty acid. Almonds, olive oil, and canola oil on the other hand are rich sources of monounsaturated fatty acids (MUFA). MUFA helps in reducing low density (bad) cholesterol that come from saturated fat and easy-to-digest carbohydrates and prevent fat deposition in arteries. Soybean, sunflower oil, and corn are rich sources of polyunsaturated fatty acid (PUFA).         

Omega-3 fatty acid is an essential form of unsaturated fatty acid. Most fishes, especially salmon and shrimp, walnut, broccoli, and brussels are rich source of omega-3 fatty acid. American heart association recommends at least 60 grams of fish twice every week. Fish and vegetables are most beneficial when eaten fresh.