Fat Role

In Body

Health

By:

Mujahid Hussain

DVM 3rd Semester

More Than The Amount Of Fat, It’s The Types Of Fat You Eat That Really Matter.Bad Fats Increase Cholesterol & Your Risk Of Certain Diseases, While Good Fats Protect Your Heart & Support Overall Health.

Fats

Fats are organic compounds which are made up of C,H2 & O2.They act as an energy

source in foods.Fats are found in both liquid & solid form.These are composed of

saturated & unsaturated fatty acids.

Important Role Of Fats In Body

> Supply calories to body (1g of Fat = 9 kcal) which is double than Carbohydrates &

Proteins (4 kcal)

> Stores body’s extra calories by filling fat cells that help to insulate the body

> Act as an energy source

> Healthy skin & hair are maintained by fat

> Fat deposits protects vital organs

> Fat helps the body to absorb and move the vitamins A, D, E, and K through the

bloodstream.

> Fat help to maintain healthy hair & skin

> Provide essential fatty acids ’’linoleic acid (omega-6) & alpha-linolenic acid (omega-

3)’’ to body which body can’t synthesize on its own.They are important in controlling

inflammation,blood clotting & brain development.The richest source of these fatty acids

is oily fish

Fats can be divided into 3 groups/kinds

1) Good Fats / Unsaturated Fats

2) Bad Fats / Saturated Fats

3) Worst Fats / Trans Fats

Good Fats / Unsaturated Fats

Unsaturated fats help the body against very disease.These can be divided into 2 types

1) Monounsaturated Fats

2) Polyunsaturated Fats

Monounsaturated Fat

> Decrease LDL cholesterol level

> Increase HDL cholesterol level

> Prevent Increase in blood triglycerides

Polyunsaturated Fat

> Decrease LDL cholesterol level

> Lower the blood pressure

> Protect brain & nervous system

> Fight against inflammation

Monounsaturated fats are favored

over polyunsaturated fats because

some research suggests that

polyunsaturated fats are less stable &

high amount of polyunsaturated fats

can cause a reduction in HDL also.

Bad Fats / Saturated Fats

Saturated fats are solid at room temperature.The amount of eaten saturated fat has a

far greater effect on blood cholesterol level than the amount of cholesterol containing

foods in diet.Effects are greater for fatty acids with medium chain lengths (e.g. Lauric

C12:2,myristic C14:0,palmitic C16:0) than for those with longer chain lengths.

> Increase total blood cholesterol level

> Increase LDL cholesterol level

Worst Fats / Trans Fats

These are also known as ‘Hydrogenated Fats’ because these are made during a hydrogenation process where liquid vegetable oils are converted into solid fats.Trans fats are found in all kinds of processed foods from French Fries to Cookies.

> Harvard School of Public Health, in a study published in March 2010, found that

replacing saturated fats with an equal amount of polyunsaturated fats did indeed

reduce the risk of coronary heart disease by 19 percent.

> Perhaps,saturated fats may not be so bad after all.They are certainly an important

source of vitamins and minerals

Trans fats are thought to be worse for us than saturated fats because they not

only raise total & LDL (bad) cholesterol, they also lower HDL (good) cholesterol.

Negative Effects Of Trans Fats

Food companies like to use trans fats because they are inexpensive & last for a long time.Trans fats also give a desirable taste & texture to many snacks.Many fast food restaurants use trans fats for frying because oils with trans fats can be used over and over in commercial fryers. Short Term Effects

> Increase LDL cholesterol level

> Decrease HDL cholesterol level

> Increase level of triglycerides ( a type of fat in blood) which may cause hardening of

arteries

> Food with trans fats is difficult to digest

> Reduce responsiveness of cells lining blood vessels which may cause inflammation

Long Term Effects

> Trans fats can lead to clogged arteries which can lead to Heart Attack or Stroke

> Trans fats double the risk of Heart Diseases

> Increase Obesity

> Raise the risk of Diabetes

> Increase the chances of Cancer

Negative Effect Of High Body Fat

In Different Ways

High body fat does not cause a change in chemical shape or structure of harmones but

it perform negative effects on level of harmones circulating in blood.It also alters the

characteristics of target cells. Other hormones include melatonin, which controls the

sleep cycle, the sex hormones estrogen and progesterone, and insulin and glucagon,

which stabilize blood sugar levels.

Endocrine System

Endocrine system is made of harmones & glands that secrete them.Harmones regulate

many body functions e.g. behavior,mood,appetite,sexual function & growth.

> Excessive or insufficient levels of harmones can cause a lot of health problems e.g.

Cushing’s Syndrome & Diabetes

Insulin

High body fat can disturb insulin level in body

> Hyperinsulemia is closely linked with high body fat

> Hyperinsulinemia can lead to insulin resistance, in turn increasing the risk of type 2 diabetes Adiponectin & Leptin

> People with high body fat have lower levels of Adiponectin, a beneficial hormone that breaks down fat and promotes insulin sensitivity > High body fat decrease the level of Leptin (a harmone that controls appetite) signaling the body to eat less

Fat = Adiponectin = Insulin Sensitivity Fat = Leptin = Appetite

Metabolic Syndrome

High body fat, particularly around the waist, is associated with metabolic syndrome, a condition with a constellation of symptoms that include insulin resistance, glucose intolerance, high blood pressure, abnormal cholesterol levels and high blood triglycerides.Metabolic syndrome increases your risk of serious health problems such as diabetes, heart disease and stroke. A waist circumference of over 40 inches for men and 35 inches for women is one of the diagnostic criteria for metabolic syndrome.

> We should limit our fat intake to no more than 30-35 % of daily calories

> Most of fat eaten should be unsaturated

> Use liquid oils over solid fats in cooking

What Kind Of Fats Should We Eat?

If a food label proudly touts 0g trans fats, it doesn't transform that food into a health food. It

means that the hydrogenated fat has been replaced by another kind of fat, often a saturated

tropical fat, which may or may not be more beneficial

Low Fat Lifestyle

A Low Fat Lifestyle Increases Your Energy and Sense of Well-Being

A Low Fat Lifestyle Can Help You Manage Your Weight and Health

A Healthy Lifestyle Enhances Your Feelings of Wellness and Control

A healthy lifestyle helps you feel more in control of your own destiny

A low fat lifestyle includes an appropriate amount of exercise. Exercise increases your metabolic rate, which can help you stay trim and healthy. Regular exercise gives you more energy, helps you sleep better, and makes your bones and muscles stronger. Regular exercise can prevent osteoporosis, and reduces your risk of injury by strengthening joints and improving balance.

Regular exercise also increases your sense of well-being. Exercise lowers your levels of anxiety and can help you deal with stress; it's also known to help improve mood and emotional disorders, such as depression.

A low fat lifestyle is key to any good weight management strategy. Regular exercise is often more effective than drug therapy in reducing levels of LDL cholesterol, the "bad" cholesterol that contributes to heart disease. Even a small reduction in weight can help prevent chronic illness, such as diabetes and heart disease. Weight training can prevent and in some cases even begin to reverse osteoporosis.

A healthy lifestyle consisting of regular exercise and a low fat diet of fresh foods prepared according to healthy recipes, can greatly enhance your sense of well-being. A low fat lifestyle can help you manage or prevent chronic health conditions, leading to greater quality of life even into old age. A healthy lifestyle can even help you stay independent into your senior years.

In addition, a healthy lifestyle consisting of regular exercise and a low fat diet can help you feel more

comforatable in your body, and increase your self esteen and self confidence. You'll have a better attitude

about life, yourself and your environment. You'll be stronger, more flexible and enjoy a higher level of

stamina.

You'll sleep better, and good sleep patterns help you feel more rested throughout the day, less

frazzled, and less likely to become stressed, emotional and overwhelmed. You'll even be able

to gain some level of control over chronic illness, even mental illnesses like depression and

anxiety disorders. You'll increase your quality of life and be more likely to remain independent

at an old age