Choose Your Fats Wisely!

Good news, recent studies have shown that by reducing your overall fat intake, and including a higher percentage of healthy unsaturated fats in your diet slows arthritis.  It turns out that "following a healthy diet may be an effective strategy for knee osteoarthritis management, and is clearly more attractive than medications in terms of risk/benefit and more likely to be implementable", wrote researchers, who included Jeffrey B. Driban, PhD, and Timothy E. McAlindon, MD.

A study published in Arthritis Care & Research found that the type of fat eaten correlated with joint space width changes and osteoarthritis progression, both negatively and positively. People from one group who reported the most saturated-fat intake were at a 60% greater risk of osteoarthritis progression than people who ate the least amount of saturated fat.  Total fat intake was associated with negatively effecting joint space as well.  On the other hand, increases of unsaturated fats like vegetable oils, avocados, nuts and fish positively effected joint space and helped lower the risk of progression.  And, people who ate the most polyunsaturated fat were at a 30% lower risk of osteoarthritis progression than those consuming the least.

The thought is that unsaturated fats may help by fighting inflammation.  Researchers said, "There is consistent evidence that polyunsaturated fatty acids have anti-inflammatory effects via their role as precursors for a family of compounds known as eicosanoids.  Eicosanoids are mediators and regulators of inflammation." They also said, "The pathophysiology of osteoarthritis is now recognized to involve much more than simple mechanical 'wear and tear' of articular cartilage" (the smooth, white tissue that covers the ends of bones where they come together to form joints).

These results offer a ray of hope for osteoarthritis patients looking for a way to limit progression of the disease.  Plus, there's already a benefit to consuming these fats as they help with protect your heart and improve glucose and insulin.

Reference:  Health & Nutrition Letter, Tufts, October 2016, VOL. 34, NO.8 Smart Fat Choices Might Slow Arthritis Progression (p.1&3).