LBaker Healthy Fats Handout
2
Foods containing fat are full of Calories and can help you gain or maintain weight. Some fats have extra health benefits. Choose healthy fats for your highcalorie diet. DHA and EPA: You can find DHA and EPA in fatty fish such as salmon, sardines, tuna, and fish oil supplements. Polyunsaturated Fatty Acids (PUFAs): PUFAs have been shown to improve blood cholesterol levels and decrease the risk of coronary artery disease. The most important types in your diet are omega3s and omega6s. Monounsaturated Fatty Acids (MUFAs): MUFAs can improve blood cholesterol levels, reduce the risk of heart disease, and help your blood sugar control. MUFAs are found in Olive Oil, Canola Oil, Almonds, Avocados, and Peanuts. Omega3s: These fats are needed for brain development. They have proven anti inflammatory effects and may help lung function. Three kinds of Omega3s are DHA, EPA, and ALA. Omega6s: These fats are needed for normal blood flow and healthy inflammation. They are found in vegetable oil, corn oil, and sunflower seeds. ALA: This fat is found in plant sources such as ground flax seeds, ground chia seeds, and walnuts. Olive Oil: In addition to the MUFA benefits, olive oil also contains polyphenols, vitamin E, and oleic acid which can lower blood pressure and fight cancer. Coconut Oil: This fat is neither a MUFA nor PUFA. It contains mediumchained fatty acids that are easiest to absorb. Studies have shown that coconut oil may play a role in reducing heart disease risk and improving blood sugar control.
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Transcript of LBaker Healthy Fats Handout
Foods containing fat are full of Calories and can help you gain or maintain weight. Some fats have extra health benefits. Choose healthy fats for your high-‐calorie diet.
DHA and EPA: You can find DHA and EPA in
fatty fish such as salmon, sardines, tuna,
and fish oil supplements.
Polyunsaturated Fatty Acids (PUFAs):
PUFAs have been shown to improve blood cholesterol levels and decrease the risk of
coronary artery disease. The most important types in your diet are omega-‐3s and omega-‐6s.
Monounsaturated Fatty Acids (MUFAs):
MUFAs can improve blood cholesterol levels, reduce the risk of heart disease, and help your blood sugar control. MUFAs are found in Olive Oil, Canola Oil, Almonds, Avocados,
and Peanuts.
Omega-‐3s: These fats are needed for brain development.
They have proven anti-‐inflammatory effects and may
help lung function. Three kinds of Omega-‐3s are DHA, EPA, and ALA.
Omega-‐6s: These fats are needed for normal blood flow and healthy inflammation. They are found in vegetable oil, corn
oil, and sunflower seeds.
ALA: This fat is found in plant sources such as
ground flax seeds, ground chia seeds, and walnuts.
Olive Oil: In addition to the MUFA benefits, olive oil also
contains polyphenols, vitamin E, and oleic acid which can lower blood pressure and fight cancer.
Coconut Oil: This fat is neither a MUFA nor PUFA. It contains medium-‐chained fatty acids that are easiest to absorb.
Studies have shown that coconut oil may play a role in reducing heart disease risk and improving blood sugar control.
Type of Healthy Fat Food Sources Average Cost Polyunsaturated Fatty Acids
Omega-‐3s: DHA and EPA
Salmon $6.00-‐15.00 (per pound fresh)
Tuna $2.50-‐3.50 (12-‐ounce can)
Fish Oil Supplements $15.00 (120-‐count jar)
Polyunsaturated Fatty Acids
Omega-‐3s: ALA
Flax Seeds $3.00 (12-‐ounce box)
Walnuts $7.00-‐8.00 (16-‐ounce bag)
Chia Seeds $12.00-‐17.00 (13-‐ounce bag)
Polyunsaturated Fatty Acids
Omega-‐6s
Vegetable Oil $2.00-‐3.00 (48-‐ounce bottle)
Sunflower Seeds $2.00-‐3.00 (16-‐ounce bag)
Corn Oil $3.00-‐4.00 (48-‐ounce bottle)
Monounsaturated Fatty Acids Olive Oil $6.00-‐7.00 (25-‐ounce bottle)
Avocado $0.75-‐2.00 (per Avocado)
Canola Oil $3.00-‐4.00 (48-‐ounce bottle)
Almonds $6.00-‐8.00 (16-‐ounce bag)
Peanuts $2.50-‐3.50 (16-‐ounce container)
Medium-‐Chained Fatty Acids Coconut Oil $7.00 (14-‐ounce jar)
For best absorption, take enzymes when eating foods with fat!
