The Lipids: Fats & Oils

Chapter 5
A Primer on Fats

The functions of fats in the body

The functions of fats in foods
A Closer View of Fats

Saturated vs. unsaturated fats

The essential fatty acids
Linoleic acid & linolenic acid
Omega-6 vs. omega-3 fatty acids
Characteristics of Fats in Foods

Firmness/melting properties
Preventing spoilage
Hydrogenation
Increases degree of saturation
Antioxidant additives
Emulsifier additives
The Other Members of the Lipid
Family: Phospholipids & Sterols
Phospholipids
Lecithin
Sterols
Cholesterol
How the Body Handles Fat

Digestion
Absorption
Chylomicrons - type of lipoprotein
Lipoproteins
Low-density lipoproteins (LDL)
High-density lipoproteins (HDL)
Good vs. Bad Cholesterol

Atherosclerosis
Narrowing of arteries due to cholesterol-
containing plaque build-up
Oxidized LDL-cholesterol (o-LDL)
Foam cells

LDL = bad
HDL = good
Fat in the Diet

DGA: total fat - 20%-35% of calories

Saturated fat - <10% of calories
Replace saturated fat with
monounsaturated
But control total energy intake
Visible vs. invisible fat
Oh, Nuts! You Mean Fat Can Be
Healthy?
When more fat might be better
Mediterranean diet = 30%-35% of calories
from fat
Whats so special about olive oil?
High in monounsaturated oleic acid
Somethings fishy here!
Oily fish are high in omega-3 fats
Oh, Nuts! You Mean Fat Can Be
Healthy?
Nuts to you!
Omega-3 sources: soybeans, pecans,
walnuts, & flaxseed
Whats your meal mentality?
Slower-paced meals in pleasant
environment
The Trans Fatty Acid Controversy--
Is Butter Better?
Trans fats raise LDL & lower HDL
Hydrogenation results in trans fats
Trans fats must be listed on food labels
as of January 2006
Trans fat free = <0.5 g/serving
Butter is not better
You should avoid sat. & trans fats
Understanding Fat Substitutes

Fat-reduction ingredients
Egg whites, nonfat milk
Starches, gums, & gels

Fat substitutes
Simplesse
Olestra
Choosing Fats Sensibly

Use nonstick sprays Prepare lean cuts of

Reduce fat in recipes meat & trim visible
gradually fat
Reduce oils used for Use herbs, spices, &
sauting other seasonings
Refrigerate broths to Use fruit jams or
skim off fat whipped spreads
Nourish the Heart

Become a savvy supermarket shopper

Read food labels
Nourish the Heart

Keep blood cholesterol at or below the

recommended levels
Replace saturated fats with
monounsaturated & polyunsaturated
Replace sat. & trans fats with unsaturated
from healthful foods
Add fiber

Increase fruit & vegetable intake

Nourish the Heart

Balance energy intake with energy

needs
Maintain healthy body weight
Keep physically fit

At least 30 minutes of moderate exercise

per day
Diet & Heart Disease

No one is free of atherosclerosis

Increases blood pressure
Restricts blood flow

Risk factors for atherosclerosis

Modifiable vs. non-modifiable
High LDL/low HDL = strong correlation
with heart disease
Diet & Heart Disease

To reduce total & LDL-cholesterol:

Reduce saturated & trans fat intakes
Plant stanols or sterols
Cholesterol: <300 mg/day

HDL increased by:

Female gender
Not smoking
Regular exercise
Diet & Heart Disease

Homocysteine
Product of protein breakdown
High levels linked to heart disease & strokes

Moderate alcohol intake protective

Garlic may be beneficial
Evidence is conflicting