DIETARY FAT

BALANCING NUTRITION WITH FLAVOR AND VERSATILITY

Proud to be certified by the

American Heart Associations
Heart-Check Food Certification Program.
Heart-Check Food Certification does not
apply to information unless expressly stated.

Per one
ounce serving 2014 CALIFORNIA WALNUT BOARD | www.walnuts.org
 Dietary Fat - Why It Is Essential

Fat is a concentrated form of energy, Fats help absorb the fat-soluble

providing 9 calories per gram. vitamins A, D, E and K.

Fat provides satiety, taste Fat insulates the body, protects vital organs
and texture to meals and snacks. and helps regulate many body processes.

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 All Fats Are Not Created Equal

Certain fats are better than others. The best options

are unsaturated fats, which include monounsaturated
and polyunsaturated fats. These fats, if used in place of
saturated or trans fat, can help lower your risk of heart
disease. Saturated and trans fats can increase risk of heart
disease by increasing total and LDL bad cholesterol.
These should be consumed less often.

One type of polyunsaturated fat, omega-3 fatty acids, may

be especially beneficial to the heart and can be found in
plant and marine food sources. The omega-3 fatty acid Polyunsaturated fats
(Omega-3 and Omega-6 fatty acids)
found in plants is called alpha-linolenic acid (ALA), while
marine sources are called eicosapentaenoic acid (EPA) and
docosahexaenic acid (DHA).

Saturated fat Trans fat

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 Fat Content of Foods
(AVERAGE FAT CONTENT PER SERVING)

Avocado (1.5 oz) Whole Wheat Bread (1 slice) Walnuts (1 oz) Butter (1 tsp)
Total Fat: 5.9 g Total Fat: 1.0 g Total Fat: 18 g Total Fat: 4.1 g

Monounsaturated Fat

Polyunsaturated Fat
Omega-3 Fatty Acids

Saturated Fat
Hot Dog, Beef (2 oz) Salmon (3 oz) Swiss Cheese (1 oz) Trans Fat
Total Fat: 16.9 g Total Fat: 10.5 g Total Fat: 7.8 g

Source: USDA National Nutrient Database

Olive Oil (1 tsp) Potato (medium) Chicken Breast (3 oz) for Standard Reference, Release 26, 2013
Total Fat: 4.5 g Total Fat: 0.2 g Total Fat: 3.0 g

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 Blood Lipids and Heart Health

Cholesterol is a waxy substance that flows

through the bloodstream. Although the
body needs cholesterol, too much can be
bad for the heart.

Low-density
lipoproteins (LDL)
transport cholesterol
to the bodys cells.

HDL Cholesterol LDL Cholesterol

(good cholesterol) (bad cholesterol)

Low HDL cholesterol puts you at higher

High LDL levels can risk for heart disease.
accumulate and clog arteries.
Normal triglyceride levels vary by age and
sex. A high triglyceride level combined
with low HDL cholesterol or high LDL
cholesterol increases the risk for heart
attack and stroke.
High-density lipoproteins
(HDL) carry cholesterol away To find out what your levels should be, visit
from arteries and take it to the the American Heart Associations website
liver for removal. at www.heart.org.
Source: www.heart.org

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 Controllable Risk Factors Linked
to Cardiovascular Disease

Diabetes Smoking Excess body weight Lack of exercise

High blood Diet Stress High blood pressure

lipid levels

Uncontrollable
Risk Factors
Age Gender Genetics

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 Effects of Dietary Fats on Serum Lipids
TYPE OF FAT MAIN FOOD SOURCE EFFECT ON CHOLESTEROL

Avocado, canola oil,

Monounsaturated Fat olive oil and nuts

Walnuts, flaxseed, canola oil, soy

Polyunsaturated Fat beans and fatty fish such as
salmon, mackerel, herring,
(Omega-3 and Omega-6)
lake trout, sardines
and albacore tuna

Whole milk, butter,

Saturated Fat cheese, red meat
and coconut oil

Processed foods such as crackers,

chips, muffins, cookies and cakes
Trans Fat
made with hydrogenated oil, stick
margarines, vegetable shortening

One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat, including 2.5g of alpha-linolenic acid--the plant-based omega-3.

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 Heart Healthy Benefits of Omega-3 Fatty Acids
RESEARCH SUGGESTS CONSUMING PLANT AND
MARINE-BASED SOURCES OF OMEGA-3 FATTY ACID
HELPS SUPPORT CARDIOVASCULAR HEALTH BY:

Maintaining normal cholesterol levels

Maintaining normal blood pressure

Maintaining normal or reduced

triglyceride levels

Supportive but not conclusive research shows that

eating 1.5 ounces of walnuts per day, as part of a low
saturated fat and low cholesterol diet, and not resulting
Decreasing inflammation
in increased caloric intake may reduce the risk of
coronary heart disease.

-U.S. Food and Drug Administration, March 2004

Improving vascular function

Source: http://circ.ahajournals.org/content/106/21/2747.full

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 Omega-3 Fatty Acid Content of Foods

PLANT SOURCES MARINE SOURCES

The omega-3 fatty acid found in plants is called Marine sources are called eicosapentaenoic acid
alpha-linolenic acid (ALA). It is the precursor or (EPA) and docosahexaenic acid (DHA).
parent to the two long-chain omega-3 fatty acids,
eicosapentaenoic acid (EPA) and docosahexaenoic
acid (DHA).

Omega-3 (ALA) content: Omega-3 (EPA + DHA) content (3 oz serving):

Walnuts (1 oz): 2.5 grams Wild salmon: 1.9 grams
Flaxseed oil (1 tsp): 2.4 grams Herring: 1.8 grams
Soy beans, raw (1/2 cup): 1.2 grams Mackerel: 1.2 grams
Canola oil (1 tsp): 0.4 grams Tuna, canned: 0.7 grams

Source: USDA National Nutrient Database for Standard Reference, Release 26, 2013

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 Alpha-Linolenic Acid Content
of Tree Nuts and Peanuts

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 Dietary Fat and Sodium Physical Activity
Recommendations Recommendation

Monounsaturated Fat Polyunsaturated Fat

Trans Fat Exercise

Keep trans fat consumption Reduce time spent in sedentary behaviors and increase your
as low as possible. overall physical activity.
Saturated Fat
Total Fat
and Cholesterol
Keep total fat intake
Consume less than
between 20 - 35% of
10% of calories
calories, with most fats
from saturated
coming from sources
fat and less than
of polyunsaturated and
300 mg/day of
monounsaturated fat,
cholesterol.
such as fish, nuts and
vegetable oils.

Sodium
Daily sodium intake should be less than 2,300 milligrams.

Source: 2010 Dietary Guidelines for Americans

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 Tips to Help You Include Good Fats into Your Diet
Select foods rich in monounsaturated
and polyunsaturated fats such as fish,
walnuts, seeds and vegetable oils.
Limit intake of foods high in saturated
and trans fats.
Enjoy a handful of gluten-free
walnuts everyday!
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http://www.choosemyplate.gov/
11
Bake, broil, steam or poach foods rather than frying.
For protein, select chicken, turkey, fish, and lean
cuts of beef or pork. Dried beans, peas, nuts and seeds
are also good sources of protein.1
Choose nutrient-dense snacks with good fats,
such as walnuts.
Include foods that are excellent sources of
omega-3 fatty acids such as walnuts and salmon.
The USDAs MyPlate guide to eating suggests filling
one-quarter of your plate with protein. Include seeds
and nuts, such as walnuts, into that quadrant to get
an optimal mix of nutrients from your protein sources.
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 California Walnuts - Smart for the Heart

For more than two decades, the California

Walnut Commission has supported scientific
research on how eating walnuts may positively
affect heart health markers including:
Reducing total cholesterol
Lowering LDL cholesterol
Raising HDL cholesterol
Decreasing blood pressure
Reducing inflammation
Improving arterial function

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 SIMPLE AND DELICIOUS WAYS TO ENJOY WALNUTS

Walnuts and fresh fruit are a great topping for Greek yogurt
When packing snacks for kids, include walnuts as a
ready-to-eat food for its nutritious grab-n-go advantage
Garnish soups with a handful of walnut pieces for
added texture
Enjoy the tastes of the Mediterranean by using walnuts
as a coating for your fish
Add some crunch to your stir-fry by tossing in some
walnut pieces
Start your day off deliciously by combining walnuts
in your breakfast egg scramble
Keep walnuts on hand for all your baking needs to
add a nutritious, flavorful crunch to homemade treats
Grab a handful of walnuts 30 minutes before eating
to prevent overindulging
Throwing a bag of walnuts in your gym or hiking bag
is an easy and nutritious way to fuel your workout or walk
Swap out the croutons for a handful of walnuts in
salads to add some heart-healthy omega-3s
Keeping an ounce of walnuts in a food storage bag is a
great way to have a perfect-sized nutritious snack on hand
Surprise the family with some added flavor on pizza
with a toasted walnut topping
Make a walnut butter and use as a spread on whole
grain crackers or bread
Toss a few walnuts into your morning smoothie to
boost your daily protein, fiber and omega-3s

Eating a handful of walnuts a day is a simple way to improve your health.

For more creative recipe ideas, visit www.walnuts.org

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