Is there omega 3 in lard? Dangerous properties of lard

27.10.2023

The doctor said to use 3-4 tbsp of olive oil. spoons a day. I do not mind. But cholesterol rose almost 1.5 times. I still don’t understand whether this is related to olive oil or not. There are so many of these fatty acids, Omega 3 and Omega 6 and 9. Who could help figure it out?!

Taken from irina_slavskay
Natalya Tanygina, PhD, endocrinologist, 11.3.2009
A balanced diet, as you know, is based on three pillars: proteins, fats and carbohydrates. While no one has any complaints about proteins, fats and carbohydrates are periodically declared enemies of humanity. Despite the fact that it is fats that make our skin smooth and hair shiny, it is fats that are involved in the processes of thermoregulation of the body, the list of complaints against them is not shortened.
It is believed that fat consumption provokes cardiovascular diseases and leads to weight gain. The popularity of low-fat (or no-fat) diets is not decreasing. But should fats be perceived as an unconditional evil?

Short course in chemistry
Most fats are made up of glycerol and fatty acids. They are called triglycerides. Glycerin is an alcohol, although it has no similar taste, smell, or consistency to ethanol (the main representative of the alcohol class). What it has in common with ethanol is the presence of an -OH group, to which a fatty acid can attach. And if there is only one such group in the ethanol molecule, then glycerol has three.

A fatty acid molecule consists of two parts: a hydrocarbon chain and an acid residue. The acidic residue is added to the -OH group of glycerol. The minimum number of carbon atoms in a fatty acid is 4, the maximum is 24. In addition to the length of the chain, fatty acids also differ in the number of double bonds between the carbohydrate atoms.

If there are no double bonds, the acids are called saturated. If there is - unsaturated. Depending on the number of such double bonds, acids can be monounsaturated (i.e., one double bond) and polyunsaturated (several). The fat containing these acids also receives the corresponding name.

Omega-3, omega-6, omega-9

Modern classification divides these acids depending on which carbon atom the double bond is located after. Counting is done from the “tail of the train”, i.e. from the last atom of the hydrocarbon chain, which was called omega (the last letter of the Greek alphabet).
Unsaturated fatty acids

For maintenance, 4 polyunsaturated fatty acids are needed: linoleic, linolenic, arachidonic and docosahexaenoic. They belong to omega-3 and omega-6 acids.

Omega-3 acids: linolenic, arachidonic and docosahexaenoic acids

Functions. They reduce cholesterol, cleanse and restore elasticity of blood vessels, prevent the formation of blood clots, have an antioxidant effect, normalize blood pressure, prevent strokes and heart attacks, improve blood supply to the brain and limbs, promote the renewal and development of central nervous system cells, accelerate the restoration of bone tissue and the formation of callus in fractures, improve the condition of ligaments. In addition, omega-3 acids have an anti-inflammatory effect: this is used in the complex treatment of arthritis and skin diseases.

With a lack of omega-3. Vision deteriorates, muscle weakness, numbness of the arms and legs develops. Children's growth slows down. Research suggests that people with low levels of omega-3 fatty acids in their blood are more susceptible to negative thoughts, while those with more of the substance in their blood are more likely to be in a good mood.

Where are they kept? Omega-3 polyunsaturated fatty acids are mainly found in fish: mackerel, herring, sardines, tuna, trout, salmon, sprats, mullet, halibut, perch, carp, squid, anchovies. From plant foods: in pumpkin seeds, soybeans, walnuts, dark green leafy vegetables and vegetable oils (flaxseed oil, grapeseed oil, sesame and soybean). Polyunsaturated omega-3 arachidonic acid is found in greatest quantities in lard.

Omega-6 acid: linoleic

Function: reduces dry skin, maintains the normal state of cell membranes, normalizes fat metabolism, reducing fatty infiltration of the liver.

With a lack of omega-6: eczema may develop, hair loss, and dyslipidemia may begin.

It is important to pay attention to the ratio of omega-3 and omega-6 acids in the diet. It is 1:4 - 1:3. However, with a high content of triglycerides in the blood, the ratio should change to the opposite - 3:1.

Omega-9

The most common omega-9 is monounsaturated oleic acid. The body can synthesize it, but it’s still better that it comes with food. It differs from the omega-3 and omega-6 acids described above in better digestibility. It is the only one that has no effect on cholesterol levels.

With a lack of omega-9: weakness develops, increased fatigue, poor digestion, constipation, dry skin and hair, brittle nails, vaginal dryness.

There are many saturated fatty acids in nature, but the most common are stearic and palmitic acids.

Saturated fatty acids are commonly blamed for increasing blood cholesterol levels. To be precise, saturated fatty acids reduce sensitivity to cholesterol, and it leaves the bloodstream more slowly. It is clear that this increases the risk of cholesterol deposition in the walls of blood vessels.

Functions. Saturated fatty acids also have positive properties: they provide the body with energy (the main thing is not to overdose).

When talking about fats, we cannot ignore cholesterol. Its structure differs from triglycerides.

Functions. Cholesterol is part of the cell membrane; sex hormones (estrogens, testosterone, progesterone) and stress hormones (cortisol, aldosterone), vitamin D and bile acids are synthesized from it. In addition, cholesterol increases the production of serotonin, the “good mood hormone.” Therefore, a depressed mood during a low-cholesterol diet is understandable.
MEDEncyclopedia
Vitamin E significantly reduces the risk of developing Alzheimer's disease as you age

Research data shows that in older people, with elevated cholesterol levels, the incidence of Alzheimer's disease is reduced, the spread of which in the United States (the country most passionate about cholesterol-lowering nutrition) has now been called an epidemic. This was so convincing that the pharmaceutical company Pfizer suspended the release of a new cholesterol-lowering drug.

Where it is kept. Cholesterol is found in animal products: eggs, dairy products, meat. The most cholesterol is found in animal brains and bird eggs, the least in fish.
Trans fats

And now about the sad thing: trans fats. Recently, alternatives to natural products have been sought - and with the best intentions. This is how margarine or spread (from the English spread - to spread) was created, which, according to the plan, should not contain cholesterol and is much cheaper to produce than butter.

The spread is produced by hardening vegetable oil. Everything would be fine, but during the manipulations, the fats in the vegetable oil change their spatial configuration. In nature, cis isomers are mainly common, but here they become trans isomers. This means that the hydrogen atoms located above the carbon atoms are on one side in the molecular structure. Because of their small electrical charge, the hydrogen atoms repel each other and create branches in the carbon chain. It would seem that there is no difference - the same atoms, only some were higher, others were lower, but they became the opposite.

But as a result of these changes, trans fats lose most of their positive properties and acquire new negative ones. They not only increase cholesterol levels, but also prevent the breakdown of unwanted fats and the formation of vital fatty acids.

A small amount of trans fats is present in natural - dairy and meat - foods. Many researchers consider the critical limit to consume 6-7 grams of trans fats per day.

Thanks to trans fats, the shelf life of products increases, while the taste and aroma are preserved. This is precisely why trans fats are so attractive to the food industry: they are now replacing natural solid fats and liquid oils.

In Moscow, specialists from the National Fund for the Protection of Consumer Rights examined a large number of samples of margarines and spreads from various Russian manufacturers. The results unpleasantly surprised specialists. In the vast majority of cases, the content of trans isomers exceeded the standard 8%.
Fats for every day

What else do you need to know about fat consumption?

Know the limits. All the above arguments in favor of fats are primarily addressed to those who, in a dietary frenzy, seek to reduce fat consumption to a minimum or completely abandon them. But you shouldn’t go too far in the opposite direction: sharply increase the amount of fat in the diet, wanting to get rid of some health problem - a high content of fat in food (albeit healthy) has not yet cured anyone of anything.

Watch the proportion. It is recommended to consume about 30% of the total calorie content of food. The optimal ratio of animal fats and vegetable oils in the daily diet: 70-80% to 20-30%. Such a high percentage of animal fats is explained by the fact that in addition to fats, the product will also contain a lot of proteins. In general, the ratio of saturated, monounsaturated and polyunsaturated fatty acids should be approximately 3:6:1. Since almost every product contains fatty acids in combination, it is not difficult to meet the “average” requirements for them with a balanced diet. Nutritional supplements containing beneficial fatty acids are recommended if indicated.

Recently, one of the most discussed issues in medicine is the importance of omega-3 fatty acids for the human body.

There are several types of omega fatty acids - these are omega-3, omega-6 and omega-9 polyunsaturated lipids.

There are clear differences between them, both in terms of chemical structure and in relation to the effect on the human body. The most important thing to remember is balance. Therefore, it is important to know that all types of fatty acids listed must be in a state of constant equilibrium. You cannot allow a shortage of some with a simultaneous excess of others.

Which is better: the familiar omega-6 fatty acids contained in meat, lard, sunflower oil, or omega-3, which we mainly get from fish oil and from deep-sea fatty fish of cold waters - salmon, trout, salmon, eel, mackerel, etc.?

But, unfortunately, the diet of modern man is designed in such a way that the body constantly receives less omega-3, but receives omega-6 and omega-9 acids in excess.

Omega-9 fatty acids are also called oleic acid; they are quite easily absorbed by our body, although Omega-3 and 6 are considered the most important for human health.

To provide your body with enough Omega-9 fats, you can eat some nuts regularly. They also contain other useful substances and microelements.

Pumpkin or sunflower seeds are used as an alternative to nuts.

The largest amount of Omega-9 fatty acids is found in olive oil.

It is no coincidence that some doctors in ancient times considered it a medicine that helped against many diseases.

Olive oil is the richest food source of monounsaturated fatty acid - oleic acid, its content is up to 74% by weight of the oil. It really has a positive effect on blood vessels and even slows down the aging process. Olive oil has an original taste, so it can be added to salads and used to prepare dough for some baked goods. It is not advisable to fry with it; it is better to season cold dishes with olive oil.

Peanut oil contains a lot of oleic acid. Although it is replaceable and produced by the body independently, it is still better to get it from food.
For example, in addition to the mentioned vegetable fats, it can also be obtained from sunflower, almond, flaxseed, sesame, corn, rapeseed, and soybean oils. In beef and pork fat it is up to 45%. It is also found in poultry meat.

Omega 3 and 6 compete for the same enzymes. Therefore, simultaneous use should be avoided or the correct dosage should be adjusted.
There are several points of view on what the number of these elements should be.

When there are too few Omega-3 acids, the body completely switches to Omega-6, which may result in a feeling of drowsiness and lethargy. This often underlies atherosclerosis, vascular and heart diseases, as well as cerebrovascular disorders.

Molecules omega-3 very plastic and flexible. They are ideal food for the fastest organs: the brain and heart, above all. Omega-3 fatty acids make the blood more fluid, make the heart beat quickly and rhythmically, the brain to work clearly, the eyes to see sharply and get used to the dark. Of course, people really need such acids. They speed up metabolism and make the organs of our body work smoothly.

Molecules omega-6 perform the exact opposite function: they thicken the blood, slow down metabolic processes, and in case of excess, provoke the development of inflammation and tumors. It has been proven that people with excess omega-6 levels are more likely to develop heart and vascular diseases, cancer, arthritis, asthma and migraines. Women with high levels of omega-6 complain of menstrual pain, polyps and endometriosis.

Thus, studies by American (Simopoulos, 2002, 2006, 2008) and Japanese (Hagi et al., 2010; Takeuchi et al., 2008) scientists showed that in the secondary prevention of cardiovascular diseases, the concentration of omega-3 and omega in the diet -6 fatty acids in a 1:4 ratio resulted in a 70% reduction in overall mortality. A ratio of 1:5 had beneficial effects on asthma patients, while a ratio of 1:10 resulted in adverse effects. The 1:2.5 ratio showed a reduction in rectal cell proliferation in colorectal cancer patients, while the 1:4 ratio with the same amount of omega-3 fatty acids had no effect. A similar 1:2-3 ratio suppressed inflammation in patients with rheumatoid arthritis.

According to the literature, increasing the concentration of omega-3 fatty acids in the body leads to an improvement in the condition of patients with various mental disorders, including stress, anxiety, cognitive impairment, mood disorders, and schizophrenia.
However, if the dose is exceeded 4 g per day, in parallel with increased vascular bleeding and hypotension, negative mental effects may also appear - increased anxiety, restlessness, irritability, tearfulness, depressive disorders.

German experts (Rupp et al., 2008) consider the optimal dose of omega-3 fatty acids for prevention to be 1 g per day. Thus, any disease is multigene and multifactorial in nature. Therefore, it is obvious that therapeutic doses of omega-3 fatty acids in unhealthy people should depend on the nature of the existing disease and its severity and reach up to 3 g per day.

Therefore, I would like to draw your attention once again to the fact that for a healthy person it is necessary to maintain a rational ratio of omega-3 and omega-6 acids in food - 1: 4-6, respectively.

Omega 6 and 9 are best consumed in food. And omega 3 in the form of supplements, since finding fresh wild fish in the store is now very problematic. Only fish that live in cold water have acids that are useful to us.

Omega should be taken with meals.

Now let's talk about which omega-3 is better to buy

Fish oil supplements are available on the market in liquid form and in gelatin capsules. Fish oil in liquid form is much cheaper than in capsules, but capsules are convenient in dosage for many.
Therefore, it is advisable for yourself to choose an option where the concentration of beneficial acids in one capsule will be as high as possible and the fat content will be lower. At first glance it seems that it is more expensive, but this is not at all the case. Such capsules are equal to 1-2 capsules of omega, which contains 300 mg EPA and DHA and less.

I will write several options to choose from

Options for children:

In any case, the liquid version is more profitable in terms of price and amount of useful acids. But if your child does not want liquid omega, like ours, then choose capsules. I don’t recommend variants in jelly candies

from 3 years, but possible earlier under parental supervision.

The capsules are small, like peas, and soft. Easily cracked. Our little one really liked them. Gave it from the age of two

1. Nordic Naturals, Children's DHA, Strawberry Flavor, 250 mg, 180 Softgels (available in different sizes, this is the average)
there is a low acid content, only 45 mg in 1 capsule + A and D

One of the best options in capsules in terms of acid content, the capsules can be bitten, the taste is pleasant. More for children from 3 years old

2.Nordic Naturals, Kids Daily Omega, Fruit Flavor, 500 mg, 30 Gummies
1 capsule contains 275 mg EPA and DHA

for children over 4 years old liquid version with a high concentration of acids

1. Carlson Labs, Superior Fish Oil, Children, Lemon Flavor, 6.7 fl oz (200 ml)
2.5 ml contain 650 mg EPA and DHA +E

Adult options

You've probably heard about Omega 3 in recent years. Why? Omega 3 fatty acids are key for normal development and growth.

A growing body of scientific research shows that these healthy fats help prevent a wide range of medical problems, including depression, cardiovascular disease, asthma, rheumatoid arthritis, cancer, psoriasis and many inflammatory diseases.

Omega-3 fatty acids (PUFAs) provide many health benefits and play an important role in reducing inflammation throughout the body - in the blood vessels, joints and elsewhere. Research shows strong evidence that omega-3 fatty acids help lower blood pressure and triglyceride levels. People who have had a heart attack and take Omega-3s have a lower risk of further heart attacks.

Omega-3 fatty acids reduce the overall risk of death from heart disease. Also known as polyunsaturated fatty acids (PUFAs), Omega-3s play an important role in brain function and normal growth and development. Omega-3 acids are highly concentrated in the brain, which has important effects on cognitive (memory and performance) and behavioral functions. Research also shows the effects of Omega-3 in reducing inflammation and reducing the risk of developing chronic diseases.

Symptoms of PUFA deficiency typically include fatigue, heart problems, poor memory, dry skin, mood swings, depression, poor circulation, brittle hair and nails, inability to concentrate and joint pain.

What are Omega-3 acids?

Omega-3 acids are considered essential fatty acids. Our body needs them to function properly. Unlike the saturated fats found in butter and lard, Omega-3 fatty acids are polyunsaturated. The terms “saturated” and “essential” refer to the number of hydrogen atoms that are attached to the carbon chain of fatty acids.

Polyunsaturated fats (as opposed to saturated fats) are liquid at room temperature and remain liquid when refrigerated or frozen. While each type of fat can contribute to improved health, the importance of Omega-3 fatty acids in promoting health and preventing disease cannot be overstated.

The three most nutritionally important Omega-3 fatty acids are:

Alpha-linolenic acid (ALA),
eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA).

Since these essential acids (ALA, DHA and EPA) are not produced in our body, we must obtain them externally from our diet.

The two main ones, EPA and DHA, are found in some fish. Plants (like flax) contain Omega-3 ALA, which the body partially converts into DHA and EPA. Algae and oil often only provide DHA. DHA and EPA are found together only in fatty fish and algae.

Experts say the health benefits of DHA and EPA - from fish and fish oil - are better established than plant sources with ALA, which are less known - although they have the same benefits.

What are the functions of Omega-3 fatty acids in the body?

As you know, every cell in our body is surrounded by a cell membrane, consisting mainly of fatty acids. The cell membrane allows enough essential nutrients to enter the cell, and also ensures that waste is quickly removed from the cell.

To perform these functions, however, it is necessary that the cell membrane maintain its integrity and fluidity. Cells without a healthy membrane lose their ability to retain water and vital nutrients. Moreover, they also lose the ability to communicate with other cells! Researchers believe that loss of cell-to-cell communication is one of the physiological factors that leads to the growth of cancerous tumors.

Because cell membranes are made of fat, their integrity and fluidity is determined to a large extent by the types of fats we eat. Remember that saturated fats are solid at room temperature, while omega-3 fats remain liquid. Diets high in saturated or hydrogenated fats cause cell membranes to become stiff and less flexible. On the other hand, a diet rich in Omega-3 fats provides a high degree of membrane fluidity.

Recent in vitro (test tube) evidence suggests that when omega-3 fatty acids are incorporated into cell membranes, they may protect against cancer, especially breast cancer. Researchers have discovered that Omega-3 acids influence cell growth by activating an enzyme called "sphingomyelinase", which ultimately leads to the death of cancer cells.

In animal experiments, mice were fed a diet rich in both Omega-3 (fish oil) and Omega-6 (corn oil) fatty acids and then implanted with cancer cells. After three weeks, the volume and weight of the cancerous tumor was significantly lower in those mice who were on the Omega-3 diet. Sphingomyelinase activity increased by 30-40%, and breast cancer cell growth decreased by 20-25%.

Omega-3 fats also play an important role in the production of powerful hormones called prostaglandins. Prostaglandins help regulate many important physiological functions, including blood pressure and blood clotting, nerve transmission, inflammatory and allergic reactions, kidney and gastrointestinal dysfunction, and the production of other hormones.

The role of EPA and DHA in the prevention of cardiovascular disease is due in large part to the ability of these fats to increase the production of beneficial prostaglandins.

Omega-3 Health Benefits

Cardiovascular health and reduction of blood fat (triglycerides). Omega-3 fatty acids reduce the overall risk of death from heart disease. Fish oil helps prevent and treat atherosclerosis (hardening of the arteries) and slow the development of blood clots and plaques that clog arteries. Fish oil may help with arrhythmia, and people who take fish oil supplements after a heart attack reduce their risk of having another heart attack. Those who eat fish 1 or 2 times a week significantly (50%) reduce the risk of stroke. Some studies have shown that fish oil supplements also reduce elevated levels of triglycerides, high levels of which are a risk factor for heart disease.

Rheumatoid arthritis. A number of studies have shown that fish oil supplements significantly reduce joint stiffness and pain. Omega-3s also increase the effectiveness of anti-inflammatory drugs.

Depression. Researchers have found that those cultures that eat foods high in Omega-3s have lower levels of depression. Fish oil also appears to enhance the effects of antidepressants and may help reduce depressive symptoms of bipolar disorder.

Prenatal health. EPA and DHA supplements during pregnancy promote the health of pregnant women and the development of their children. DHA appears to be important for vision and neurodevelopment in children.

Asthma. Evidence shows that a diet high in omega-3 acids reduces inflammation, a key component in asthma. However, more research is needed to prove the effects of fish oil on improving lung function.

Alzheimer's disease and dementia. Omega-3 fatty acids may help protect against dementia and Alzheimer's disease.

High cholesterol levels. People who follow a Mediterranean diet tend to have higher HDL, or "good" cholesterol, which improves heart health. Eskimos, who get high amounts of Omega-3 fatty acids from fatty fish, tend to have high levels of HDL cholesterol and low levels of triglycerides (blood fats).

High blood pressure. Clinical studies suggest that diets rich in Omega-3 acids lower blood pressure in people with hypertension.

Diabetes. People with diabetes often have low HDL levels. PUFAs can lower triglycerides and apoproteins (markers of diabetes) while increasing HDL.

Systemic lupus erythematosus. Several small studies suggest that EPA and fish oil may help reduce symptoms of lupus, an autoimmune condition characterized by fatigue and joint pain.

Osteoporosis. Omega-3 fatty acids increase calcium levels in the body and improve bone strength. Also, people who don't get enough essential fatty acids are more likely to lose bone mass than people with normal levels of these acids.

Attention disorders with hyperactivity (ADHD). Children with attention deficit hyperactivity disorder may have low levels of certain fatty acids (including EPA and DHA). In a clinical study of nearly 100 boys in countries with low levels of omega-3 fatty acids, more behavioral problems (such as temper tantrums and sleep disturbances) were found than in boys with normal levels of omega-3 fatty acids.

Colorectal cancer, breast cancer, prostate cancer. Omega-3 fatty acids reduce the risk of colorectal cancer. For example, Eskimos have a diet high in Omega-3s and therefore have low rates of colorectal cancer. Animal studies have shown that omega-3 fats also prevent the worsening of colon cancer.

Women who eat foods rich in Omega-3 acids for many years are less likely to develop breast cancer. Population-based studies of a group of men show that a diet with Omega-3s from fish or fish oil helps prevent the development of prostate (prostate) cancer.

Omega-3 acids in foods

Research has shown that relatively small amounts of Omega-3 food sources can have a significant impact on Omega-3 levels in your body. For example, two weekly servings of (uncooked) fish (such as wild Pacific salmon) is enough to increase your Omega-3 blood levels.

Good sources of ALA, which is converted into Omega-3 fatty acids in the body, are found in walnuts, flax and flaxseed oil, pumpkin seeds, soybeans, canola, olive and soybean oils.

There is no standard dose of Omega-3 fatty acids. Experts usually recommend 1 gram (1000 mg) of DHA and EPA daily for those with heart problems. People with certain medical conditions can take a dose of up to 4 g per day, but only under the supervision of a doctor. At high doses (3 grams or more), Omega-3 supplements (EPA/DHA) may increase the risk of bleeding. The most common side effect of fish oil is stomach upset and gas.

Hypercholesterolemia causes partial or complete blockage of blood vessels, leading to serious health problems. To normalize lipid metabolism, conservative and medicinal treatment methods are used. Omega 3 cholesterol is one of the effective means of preventing atherosclerosis and its consequences.

Biological significance

Polyunsaturated fatty acids (PUFAs) are called essential or essential after their important role in the growth of children and adolescents was discovered. The general name omega 3 combines several types of acids, different in structure, structure, properties, and effects on the body.

Biologically important for humans:

Eicosapentaenoic acid (EPA/EPA) is necessary for the formation of cell membranes and the synthesis of hormones. Improves memory and cerebral circulation. Dilates blood vessels, prevents the formation of blood clots. Has an anti-inflammatory effect. Supports metabolism.
Docosahexaenoic acid (DHA/DHA) restores blood vessels and improves brain function. Prevents the accumulation of fat, prevents the deposition of cholesterol inside blood vessels. Like EPA, it is part of cell membranes.
Alpha-linoleic (ALA) acid provides the body with the energy it needs and protects against the effects of ultraviolet radiation. Regulates the water balance of cells, preventing moisture loss. Supports fat metabolism and cholesterol synthesis.

PUFAs refer to substances that the body does not produce. Under certain circumstances, the synthesis of EPA and DKG from alpha-linoleic acid is possible. However, the conversion percentage is insignificant, 3-5%, so sources of omega 3 should be foods or dietary supplements.

Therapeutic effect

Clinical trials of omega 3 acids have confirmed their healing effects. Products or dietary supplements with PUFAs:

Effective in the treatment of rheumatism, menstrual pain, systemic lupus erythematosus. The ability of acids to retain water inside cells restores the quality and quantity of tear fluid and eliminates dry eyes.
Slows down the progression of diabetes mellitus due to metabolic disorders. Improves calcium absorption and increases bone density.
Reduce high cholesterol levels and increase the concentration of beneficial lipoproteins. Thin the blood and prevent blood clots.
Prevent atherosclerosis and restore vascular tone.
Reduces blood pressure in people suffering from chronic hypertension.
Reduce the likelihood of developing heart attacks, strokes, and heart attacks.

Omega 3 lowers total cholesterol levels by reducing the concentration of low-density lipoproteins, very low-density lipoproteins and triglycerides. They work as sterol absorption inhibitors, reducing its entry into the liver.

Food Sources of Omega-3

Since the human body does not synthesize PUFAs, they need to be supplied with food. Sources of omega 3 are:

EPA and DKG. The main source is fish oil. Fatty fish contain the highest concentration of acids. These are anchovies, halibut, herring, salmon, mackerel, sardines.
ALA is found in plant foods. Oils: flaxseed, pumpkin, camelina, rapeseed. Nuts: walnuts, almonds. Seeds: chia, industrial hemp, flax. Purslane leaves, spinach, and seaweed contain small amounts of alpha-linoleic acid.

To reduce cholesterol and prevent cardiovascular diseases, it is recommended to eat fatty fish twice a week, 100 g each. In case of chronic hyperlipidemia, the presence of heart disease, fish is eaten 4 times a week, 100 g each. In terms of the amount of omega 3, one serving of fatty fish is equal to 4 servings of lean fish .

Vegetable oils for high cholesterol levels are consumed every day, 2-3 tbsp. l. Take on an empty stomach in its pure form or add to salads and side dishes. Flaxseed oil contains the largest amount of alpha-linoleic acid.

Pharmacy assortment

Omega 3 deficiency can be compensated for with special dietary supplements. The most common is fish oil capsules. Sold in pharmacies and health food stores.

Types of dietary supplements with omega 3:

Solgar. EPA/DHA 504/378 mg. Contains fish oil, natural mixed tocopherols. Take 1 capsule, twice a day. Price 1200-1500 rubles.
Carlson Labs Super Omega-3 Gems. EPA/DHA 600/400 mg. Additional ingredients: vitamin E, Norwegian fish oil. Recommended dosage: 2 capsules 1 time/day. Price 1450-1700 rubles.
Doppelhertz Omega-3. 1 capsule contains 300 mg of PUFAs, 12 mg of vitamin E. Take 1 piece. 1 time/day. Cost 300-500 rubles.
Country Life Omega-3. 180/120 mg. Take 1 capsule 2-3 times/day. Price 1000-1300 rubles.
Vitrum Omega-3. EPA/DHA 300/200 mg. Additionally contains vegetable fats. Dosage 2 capsules/day. Price 1300-1600 rubles.
Aquamarine Omega-3. The drug has a combined composition. Omega 3 acids – 540 mg, cod liver oil – 540 mg. Refers to premium class dietary supplements. Take 2 capsules 1 time/day. Price 700-1300 rubles.
Omacor Omega-3 (Abbott). Active ingredient: ethyl esters of omega 3 acids, concentration 1000 mg. The drug is recommended for use in cases of persistently high cholesterol levels and atherosclerosis. Take 1 piece/day for a month. Price 1600-200 rubles.

All medications containing fish oil are taken during meals with water. The capsules are not chewed, but swallowed whole. Increasing dosages is possible only as directed by a doctor. Nutritional supplements should be taken with caution during pregnancy and breastfeeding.

What is healthier: Omega 3 drugs or foods?

Studies have shown that consuming fish has additional effects on the body that were not found when taking dietary supplements:

the risk of heart attacks and sudden death due to cardiac arrhythmia is reduced;
the likelihood of eye diseases in patients suffering from diabetes mellitus is reduced;
the risk of stroke and heart attack decreases by 6%;

All these effects are due to the fact that fish meat, in addition to Omega 3, contains other nutrients and fatty acids that have a positive effect on the heart and blood vessels.

In addition, the ratio of EPA to DCG in fish differs from their proportions in dietary supplements. Fatty varieties contain much more DHA, food additives contain much more EPA. To reduce high cholesterol levels, it is necessary that the body receives sufficient amounts of EPA and DHA.

However, fish meat may contain heavy metal salts, pesticides, mercury, and dioxins. When a person eats too many fish dishes, these substances begin to accumulate, acting as carcinogens. Purified fish oil is used to make dietary supplements. Therefore they are considered safer.

Consumption of dietary supplements along with fatty fish reduces cholesterol, the risk of venous thromboembolism, and slows down atherosclerosis. Therefore, for hyperlipidemia, it is recommended to eat fish 2-4 times a week, and the rest of the time take capsules with omega 3.

Omega 3 PUFAs are valuable substances for the body. They can be obtained both from food and from biologically active additives. We must not forget that dietary supplements are not medicines. Their production is not controlled by government agencies; there is no guarantee that the drugs contain exactly the substances indicated on the packaging. Therefore, it is better to buy supplements from well-known brands.

Last updated: August 22, 2019

Animal fat is deposited under the skin, near the kidneys, in the abdominal cavity. Functionally, lard is considered as a nutritional reserve in the body of an animal organism, consisting mainly of triglycerides and containing a large amount of saturated fatty acid residues. Traditionally, lard with onions is a symbol of Ukrainian cuisine.

Since ancient times, lard has occupied a place of honor in the Ukrainian menu, and even today lard is considered a national Ukrainian product. It is eaten salted, smoked, boiled and fried. And lard with black rye bread is better than any overseas delicacy.

Many people consider lard to be harmful to health, but as popular wisdom says: “It is not lard that makes you fat, but the quantity of it.” If you eat a couple of pieces of lard on an empty stomach, you can quickly achieve a feeling of fullness. This will prevent you from overeating and you will be able to maintain a good figure. Currently, there are even weight loss diets based on moderate consumption of lard.

It's rare to have a feast without lard. Needless to say, it’s a great snack to go with vodka, moonshine or vodka. And lard did not contribute to rapid intoxication. So take this into account and eat a piece of lard before drinking. This can save you from a bad hangover. This happens because fatty lard envelops the stomach and does not allow the high-grade drink to be quickly absorbed. Alcohol is absorbed later, gradually, in the intestines. Alcohol, for its part, helps to quickly digest fat and break it down into components.

Useful properties of lard

Lard is a high-calorie product that contains about 770 kcal per 100 grams. Therefore, it must be used extremely carefully and in moderation.

Lard is rich in fat-soluble vitamins, and, and, most importantly, it is not radioactive and does not contain carcinogens. Pork lard contains arachidonic acid, which is an unsaturated fat and is one of the essential fatty acids. Arachidonic acid helps the body turn on the “immune response” when encountering viruses and bacteria. Therefore, lard is recommended to be included in the winter diet.

German scientists even advise including 20-30 grams of fat daily, especially in diets for heart patients. Since arachidonic acid (belonging to the beneficial Omega-6 unsaturated fatty acids), is part of cell membranes and is part of the enzymes of the heart muscle.

Lard also contains many other valuable fatty acids, which are involved in the construction of body cells, and also play an important role in the formation of hormones and cholesterol metabolism. They bind and remove toxins from the body. Moreover, in terms of the content of these acids, lard is ahead of butter.

It is lard that contains selenium in an optimal, highly digestible form, which is a powerful antioxidant. According to the Institute of Russian Medical Sciences, 80% of Russians are deficient in this substance. And for athletes, nursing mothers, pregnant women and smokers, this microelement is simply vital. By the way, garlic, which is often consumed along with lard, also contains a large amount of selenium.

Nutritionists recommend eating lard with a salad of raw vegetables, seasoned with unrefined sunflower oil and natural vinegar (apple or grape), which is a strong antioxidant.

A piece of lard is a great “snack” during working hours. It is well absorbed, does not overload the liver and provides as much as 9 kcal of energy per 1 g of product. This is much healthier than even the most expensive sausage, bun or pies.

And in folk medicine, lard has long been considered an indispensable remedy for the treatment of diseased joints. A good recipe: if you strain your back at the dacha, or seriously bruise your knee, and there are no painkillers, then wrap a slice of cold salted lard with a scarf to the sore spot.

A gruel of lard and garlic can be applied to an inflamed tooth as an emergency remedy. This will help draw out the pus and prevent inflammation from developing further.

Our great-grandmothers widely used lard as a cosmetic product. Thus, face creams were made from melted lard, which saved the skin in cold weather. The most common is sea buckthorn cream (sea buckthorn berries are crushed, poured with a small amount of boiling water and mixed with a small amount of melted lard).

Strengthening hair masks and compresses for eyelashes and eyebrows were made with the same melted lard (with the addition of garlic, eggs and herbal infusions). The same remedy was used to “treat” dry skin of the hands and lips: a couple of drops of castor oil or beeswax were added to melted lard (now you can add a couple of drops of vitamin A or E) and lubricated the lips before leaving the house in windy and cold weather.

Dangerous properties of lard

First of all, this product benefits the body only if consumed in small quantities. For an adult, 10-30 grams is enough. lard a day. Anything above that can be deposited as subcutaneous adipose tissue.

In addition, it is not recommended to subject lard to strong heat treatment. As a result of frying cracklings, harmful carcinogens appear. However, this happens with almost any fat, even vegetable fat. That is why fried foods are considered the most harmful.

Since lard is consumed fresh, this product should be chosen without meat streaks, because they can be a source of various helminths. We also recommend that you start choosing lard by considering veterinary certificates.

There are also a number of diseases for which lard is contraindicated. These include diseases of the liver, bile ducts, gall bladder and cholesterol metabolism disorders. Therefore, you should consult your doctor and find out if you can eat this product.

A very simple and reliable way to salt lard in a jar. The author of the video claims that this dish will not leave anyone indifferent.