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Fat is made of fatty acids attached to a substance called glycerol. Fats play an important role in the body; they are essential to build cell membranes, clot blood, absorb vitamins, cushion vital organs and protect us from extreme temperatures.

Lesson 1: It is the type of fat that matters, not the amount.

Learning about fats can be confusing. When you go to the grocery store, you're confronted with advertisements telling you that a product is low in fat, or a product is made with partially hydrogenated oil. To make sense of all the labels, I've compiled the following list of definitions for you:

• Saturated fats: Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream and fatty meats. They are also found in some vegetable oils-namely coconut, palm and palm kernel. Saturated fats are not as dangerous as you think. In fact, coconut oil is quite healthy and is the oil to use for cooking since it is far less likely to be damaged through heating. If you'd like to learn more about the role dietary fats play in your health, be sure to check out these excellent research studies.
  

• Trans-fatty acids: These fats form when vegetable oil hardens, a process called hydrogenation, and can raise LDL (bad cholesterol) levels. They can also lower HDL (good cholesterol) levels. They can also lower HDL levels. These fatty acids have been linked repeatedly to heart disease.

• Monounsaturated fats: The best oil here is olive oil. Canola oil is also in this category, but I advise avoiding it and using olive oil instead.

Lesson 2: Learn about the importance of omega-3 and omega-6 fats.

Omega-3 fats, DHA and EPA, are essential for brain and nerve function. The ratio of omega-6 to omega-3 fats in the U.S. diet is typically about 15:1, but it can be as high as 25 or 50:1. The ideal ratio is about 1:1, as this is what our ancestors consumed. To state it simply: for every omega-6 fat they ate, they ate one omega-3 fat. But most Amercians are consuming 15 omega-6 fats for every one omega-3 fat.

In cell membranes, omega-3 fats improve your cell's response to insulin, neurotransmitters and other messengers. They also help the repair process when your cells are damaged. On the other hand, omega-6 fats contribute to insulin and membrane resistance, altering your mood, and impairing learning and cell repair. To avoid high levels of omega-6, it is important to avoid all vegetable seed oils.

Please understand that it's not only necessary to consciously consume omega-3 fats, but it is just as important to lower your omega-6 fat intake. If you don't lower your omega-6 fats to acceptable levels, your omega 6:3 ratio will not be low enough, and you will not receive many of the wonderful benefits of omega-3 fats such as reduced risk of heart disease, cancer, stroke, Alzheimer's, arthritis and many other degenerative illnesses.

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Lesson 3: Learn about the benefits of fish oil.

I am often asked what addition to the diet, outside of increasing the intake of water and fresh green vegetables, I most recommend to fight and prevent disease and live longer. My answer is easy: fish oil.

Americans consume a dangerously insufficient amount of omega-3, a fat essential to good health but only found in fish oil and a few other foods. Meanwhile, our intake of omega-6, another fat found in corn, soy, sunflower and other oils, is far too high. The ideal ratio of omega-6 to omega-3 should be 1:1, but the typical American's ratio ranges from 15:1 to 50:1!

I am convinced that this lack of omega-3 in our diets is a primary reason behind many of the diseases Americans face, and our shorter lifespan in relation to many other "first world" countries such as Japan or Greece.

Benefits of omega-3 found in fish and cod liver oil:

• Helps fight and prevent heart disease, cancer, depression, Alzheimer's, arthritis, diabetes, hyperactivity and many other diseases
• Increases your energy level and ability to concentrate
• Provides greater resistance to common illnesses such as flu and cold
• Helps pregnant women avoid premature births, low birth weight and other complications

While a helpful form of omega-3 can be found in flaxseed, walnuts and a few other foods, the most beneficial form of omega-3 -- containing two fatty acids, DHA and EPA, which are essential to fighting and preventing both physical and mental disease -- can only be found in fish.

I advise against eating any fish meat from any source, as mercury and other toxins are becoming too prevalent in all varieties, but I do highly advocate routinely consuming fish oil/cod liver oil, which has been purified of all contaminants. On this site, I offer the highest quality and purest fish oil/cod liver I know of - you can find proper dosage information for fish oil and cod liver oil, and the difference between the two, on the fish oil page.

Lesson 4: How to Know If You Are Taking Too Much Fish Oil

Basically, though, because cod liver oil is high in vitamin D, and your vitamin D levels are often too low in cool months but okay in warm months (because the sun is a primary source of vitamin D) remember this: Take fish oil in the warmer months and cod liver oil in the fall, winter and early spring months. If you live near or close to the equator, you will most likely only need to take fish oil, not cod liver oil, as your vitamin D intake from the sun will be sufficient.

Most of us can safely take up to one teaspoon of cod liver oil for every 25 to 40 pounds of body weight during the winter, early spring and late fall months.

Omega-3 deficiencies have been tied to the following problems:

If you are sick the normal dose of fish oil is one 1,000 mg capsule with 300 mg of EPA/DHA for every ten pounds of body weight.

One teaspoon of cod liver oil is equal to about 3 and one half capsules and there are three teaspoons in one tablespoon so one tablespoon would equal about 10 capsules.

This dose can be reduced if you are healthy and if you are in a summer climate with warmth and sun exposure.

If you start the fish oil and notice that one or more of the above symptoms improve that is a very good sign.

If after a time on the fish oil your symptoms return for no apparent reason, that is a good clue that you are taking too much fish oil and should stop for a short while to help your body eliminate the oil and then resume at a lower dose.

Unlike vitamins and minerals whose intake is usually relatively constant, the amounts of essential fatty intake is quite variable so following the above will help fine tune your dose so you can fully benefit from the true miracle health benefits that fish oils provide.

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