There are five types of fat and 1 related compound cholesterol. Lets look at each.
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Saturated Fat
Saturated fats are found in animal and vegetable sources. They are found mostly in animal products.
- Meat & poultry
- Whole or reduced fat milk
- Cheese and butter
It is also found in large amounts in coconut, palm kernel & palm oils (vegetable oils). A saturated fatty acid is a triglyceride that contains three saturated fatty acids. Saturation refers to the number of hydrogen's a fatty acid chain holds. The degree of saturation of fatty acids affects whether it is solid or liquid at room temperature.
The more saturated the product is, the harder it is. Margarine in stick form is hydrogenated and is VERY saturated. Shortening is another example of a saturated product The softer it is, the more unsaturated the fat. Soft tub margarine or in a squeezable bottle is much less saturated. Saturated fats tend to increase blood cholesterol levels which is not healthy and adds to the risk of heart disease.
Monounsaturated Fat
- Monounsaturated fats are liquid at room temperature. Chemically they contain one point of un-saturation.
- Found in certain vegetable oils: olive, canola, and peanut oils; also olives & avocados.
- A benefit to health is seen when monounsaturated fat such as olive oil, canola oil or peanut oil is included in the diet.
- Does not raise blood cholesterol levels. It is why the traditional Mediterranean Diet – a low saturated fat diet that includes monounsaturated olive oil – is heart healthy.
- Does not raise LDL and does raise HDL blood cholesterol levels.
Polyunsaturated Fat
Polyunsaturated fats are triglycerides in which one or more of the fatty acids has two or more points of un-saturation on the fatty acid molecule. Some examples are:
- vegetable oils high in polyunsaturated fat: safflower, soybean, sunflower, corn, flaxseed, canola
- nuts & avocados
- seafood: fatty fish (tuna, salmon, trout, mackerel) are high in omega-3 fatty acids which may protect against heart disease. They may also lower blood triglycerides. Eat these fish one or more times a week. People can overdo supplements resulting in blood clotting problems and bruising.
Omega – 3 Fatty Acids
These are essential fatty acids that are a type of polyunsaturated fat. Studies have shown that Omega -3 Fatty Acids lower blood triglycerides. The less saturated fat in your diet, the better it is for your health. Omega - 3 Fatty Acids can be found in the following:
- tuna
- mackerel
- bluefish
- salmon
- walnuts
- flaxseeds
Trans Fatty Acids
These are formed when vegetable oils are processed into margarine or shortening. Harder margarines have more trans fats than soft margarines and oils. Trans fatty acids are a partially hydrogenated oil. They are natural in some animal products like dairy foods. Trans fatty acids found in many baked goods and commercially fried foods because they’re made with hydrogenated oils. Trans-fatty acids increase risk of heart disease and cholesterol levels.
Butter or margarine?
After news of trans-fatty acids’ effects on heart health, many Americans switched from margarine back to butter believing that hydrogenated margarine which has trans fats is harmful to heart health.
- About 40% of hard margarines are made up of trans-fatty acids which is also saturated.
- About 60% of the stick margarine is unsaturated and still preferred over butter.
- Using soft margarines is even better as they contain high polyunsaturated and are made from un-hydrogenated oils. Soft margarines (i.e., tub or spray bottle) have less trans fats, and they are less likely to raise serum cholesterol levels than hard margarine or butter (i.e., stick). Flavor preferences are important. Select the one that you like but eat a tiny amount.
Blood Cholesterol
High blood cholesterol is a condition that occurs when excess cholesterol in the blood builds up in the arteries causing an increased risk of heart disease and stroke.
Desirable blood cholesterol level = less than 200 mg/dl
Cholesterol is essential for life : The body produces cholesterol in liver for use in hormones & bile. It is found in the wall of every cell in the body- there it helps keep the cell wall fluids so that nutrients can go into cells and wastes can leave the cell.
Dietary Cholesterol
Foods products such as mayonnaise, ice cream, and cheesecake would also be sources of dietary cholesterol because they are made from animal products (milk, eggs, cheese). Some foods may have lots of cholesterol even if they are not high in fat (shrimp, eggs, lean meat, etc.). Consumers should eat no more than 300 mg of dietary cholesterol per day (3 oz. of meat = 70-75 milligrams of cholesterol).
Cholesterol - LDL & HDL
According to the American Heart Association, 40 million Americans have high blood cholesterol levels. When a doctor says a person has high blood cholesterol, it means the Low Density Lipoproteins (LDL), triglycerides, and High Density Lipoproteins (HDL) together are over 240 mg/dl. A goal for good health is to have total blood cholesterol below 200 mg/dl.
Lipoproteins are the carriers of cholesterol in the blood.
- LDL- high levels are lousy
- transport cholesterol to arteries and leave it there; causes artery damage and potential blockage leading to heart attack or stroke
- tends to raise cholesterol levels.
- LDL should be under 100 mg/dl
- A high fat diet raises LDL; especially a diet high in saturated fat
- HDL - high levels make us happy;
- transport cholesterol out of arteries for removal from body
- tends to lower total cholesterol levels.
- HDL is best above 40 mg/dl
- Regular aerobic exercise can raise HDL [and make use happy through the release of endorphins]
Causes of high blood cholesterol levels:
- heredity sometimes runs in families
- diet foods rich in saturated fat including red meat, whole milk, fried foods, buttered may raise cholesterol levels
- obesity being overweight may cause LDL levels to rise and HDL levels to fall
- inactivity Without exercise, your HDL level may not be high enough to protect your heart
- lack of estrogen after menopause, a decrease in estrogen raises LDL levels, which causes cholesterol to rise
- smoking may lower HDL levels.
Dietary cholesterol from foods such as egg yolks, shrimp and meats have only a small effect on the blood cholesterol for most people. Most physicians recommend an intake of no more than 300 milligrams (mg) of cholesterol from foods each day. Researchers differ on how important the reduction of high cholesterol foods actually makes on blood cholesterol levels.
