Dietary FatsBenefits and Dangers

Functions of Fats

*transports fat-soluble vitamins – A,D,E, K

Insulates and protects body organs

Regulates hormones Contributes to growth Provides energy – 9

cals/gram Essential for health

skin

Dangers of Fats

Excessive amounts leads to:

High blood pressure High cholesterol Heart disease – heart

attacks, strokes, atherosclerosis

Diabetes Cancers of colon,

breast, uterus, and prostate

Saturated Fats

Dangerous type of fat that is associated with heart disease

Raises LDL’s Creates fatty deposits

in arteries Solid at room

temperature

Examples: beef fat (suet), pig fat (lard), butterfat (butter, whole milk, cheese)

Coconut and palm kernel oil (found in processed food for long shelf life)

Saturated Fats

Polyunsaturated Fats

Offers protection against heart disease

Lowers HDL’s and LDL’s in bloodstream

Examples: Shellfish – lobster,

crab, and shrimp Oils – corn, safflower,

sesame, and soybean oils

Polyunsaturated Fats

Monounsaturated Fats

Lowers LDL levels without decreasing HDL levels.

Examples: Avocados, olives, and

various nuts Oils – olive, peanut and

canola

Monounsaturated Fats

Omega - 3

Known as fatty acids Lowers blood lipids

Examples: Tuna, salmon,

mackerel, herring, shrimp, and lobster

Soybeans, walnuts, and canola oil

Omega 3 Fatty Acids

Trans Fats

Definition

Hydrogenation: converting vegetable oils into solid fats by adding hydrogen atoms

Purpose

Increases shelf life Stabilizes flavor

Trans Fats

Products that contain: Partially hydrogenated

oils Vegetable shortening

PRODUCTS: Crackers Cereals Baked goods Granola bars Chips and other snack

foods Salad dressing Many, many more!

Dangers of Tran Fats

Like saturated fats, trans fats raise LDL levels

Clog arteries – atherosclerosis – are signs of heart disease and increase heart attacks and strokes

Trans fats are worse than saturated fats

Trans Fats

Prevention

Limit total intake to below 30% of daily calories

Choose heart healthy fats – avocado, peanut butter, butter spreads such as Smart Balance!