FATS AND CHOLESTEROL .

FATS AND CHOLESTEROL

www.nutsforlife.com.au.

1. Key Concepts and Facts

Fats are concentrated source of energy

Fats carry essential fatty acids and fat-soluble vitamins

Fats have positive and negative health effects

Saturated fats and trans fats raise blood cholesterol levels more than any other fat

2. Roles of Dietary Fat

Increases the flavor and palatability of foodsAbsorb and retain flavor

Provides sustained relief from hungerStay in stomach longerAbsorbed from small intestine more

slowly

Table 18-1, p. 3

Lipids (Fats)Component of cell membranes

Regulate transfer of nutrients

Cushions kidneys & heart

Protects and insulates organs In 1926, Gertrude Ederle became the

first woman and sixth person to swim across the English Channel, in 14.5 hours, beating the men's record by 2 hours.

Fig. 18-3, p. 5

A Short Saturated Fatty Acid

Butyric Acid

A carboxylic group, COOH

A chain of 3 carbons

Saturated with hydrogen

A Triglyceride

Glycerol

3 stearic acid molecures

saturated fatty acids

Common Fatty Acids

Essential Fatty Acids

Omega 3

Alpha Linolenic Acid ALA

From Fish & Flax

DHA & EPA

Omega 6

Linoleic Acid (LA)

Sunflower, safflower, soybean & corn

More on essential fatty acids

5- linus pauling institute, http://lpi.oregonstate.edu

ALA can be converted to DPA, DHA, and EPA

Functions of Essential Fatty Acids

crucial role in brain function

needed for normal growth and development

may reduce the risk of heart disease.

reduces inflammation

may lower risk of chronic diseases such as cancer, and arthritis

Fatty Acid Composition of Fats

Where to Get Omega 3’s

Fortification with Omega 3’s

Research beefing up steaks, hamburgers with healthy omega-3s By ROXANA HEGEMANOct. 9, 2015

Eggs 130 mg EPA+DHA

200 mg EPA+DHA per 5 oz serving

Excellent source of Omega-3s EPA/DHA & ALA ? 32mg EPA/DHA per serving. 400mg ALA per serving

YOUNG WOMEN: MERCURY GUIDELINES

Do not eat Shark, Swordfish, King Mackerel, or Tilefish. Eat up to 12 ounces (2-3 average meals) a week of a variety of fish and shellfish that are low in mercury. Check local advisories about the safety of fish caught in local lakes, rivers, and coastal areas(more when we learn about pregnancy)

What is Hydrogenation of Fats?

Oleic Acid Stearic Acid

Linoleic Acid Stearic Acid

Partial Hydrogenationcreates trans fats

Why are food companies working to remove trans fat from foods?

Jan. 2006, trans fat content added to labels.

2018 deadline for food companies to eliminate trans fat from their products. OK in products like meat and

cheese where they occur naturally

Vitamin D, and bile

Cholesterol+Sun = Vitamin D

Trans fats or trans fatty acids: contain fatty acids in the trans form.

Mediterranean Diet

Groups who consume high fat diets can have average or below average rates of heart and other chronic diseases

The traditional Mediterranean diet is based on whole grain products, vegetables, fruits, nuts, olive oil, dried beans, wine, fish, and poultry

35-40% of calories come from fat, mostly monounsaturated

People eating the Mediterranean diet tend to be physically active and normal weight or lean

Despite high fat content, people with that diet and lifestyle have low rates of heart disease and cancer, and long life expectancy

ProgressRecent recommendations for fat intake are a change in dietary intake guidance

Change developing for years as research results supported new recommendations

Fat Intake Recommendations

Recommendations call for 20-35% of total calories from fat

AIs for linoleic acid 17 gm/day for men, and 12 gm/day for women

AIs for alpha-linolenic acid 1.6 gm/day for men, 1.1 gm for women

Recommendations

Americans encouraged to increase consumption of EPA and DHA by eating fish more often (i.e., twice a week)

Most Americans consume enough linoleic acid, but intakes of alpha-linolenic acid tend to be low

Our saturated fat intake averages 11-12% of calories, and increases risk of heart disease

Recommendation is that saturated fat intake should be no more than 10% of calories

Intake of trans fats should be very low