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MEMORIAL HEALTHCARE |
FAT
101
There are three kinds of fat in the foods we eat, saturated, polyunsaturated,
and monounsaturated fatty acids. The
body uses all three types of fat. Fat is essential and necessary for supplying
energy and for promoting the absorption of the fat soluble vitamins A, D, E,
and K.
However, total fat intake should be limited to no more than thirty percent of
total calories. Here’s the breakdown of the different kinds of fat:
Saturated: Saturated
fatty acids are usually a solid at room temperature
and are the main source of dietary cholesterol.
This type of fat should be held to less than
10% of total daily calories. Cholesterol
that comes from saturated fatty acids is
a substance that is found in animal products.
This includes egg yolks, meats,
chicken, shellfish, and dairy products. A high blood cholesterol level is a major
risk factor for heart disease.
Monounsaturated: Monounsaturated
fatty acids are liquids at room temperature, but start to solidify at refrigerator
temperatures. This type of fat should be around 15% of your total daily calories.
The most common types of monounsaturated fats are canola and olive oils.
Polyunsaturated: Polyunsaturated
fatty acids are a liquid at room temperature and in the refrigerator. This is
found in most other types of vegetable oils including corn, safflower, soy and
sunflower oils. This type of fat should be held to 10% of your total daily calories.
Polyunsaturated fats help the body to get rid of newly formed cholesterol, and
can reduce cholesterol deposits in artery walls.
Both polyunsaturated and monounsaturated should be used in place of saturated
fats which raise blood cholesterol levels, however all fat intake should be moderated,
just because it is unsaturated it does not mean that it is good for you.
Trans Fatty Acids: This
category of fatty acids can be found primarily in hydrogenated vegetable oils,
often in margarines and shortenings. This type of fatty acid may increase blood
cholesterol levels but not as much as saturated fats. Hydrogenation is a chemical
process that saturates fatty acids, it makes an unsaturated fat more solid and
saturated. Many products contain hydrogenated or partially hydrogenated vegetable
oils, particularly margarines. Hydrogenated fats in margarines are acceptable
if the product contains no more than 2 grams of saturated fat per tablespoon.
Omega 3 Fatty Acids: This
is a certain type of polyunsaturated fatty acid found in most fish. It is currently
under study for its possible role in decreasing risk for cardiovascular disease.
Fish that are high in omega 3 fatty acids include: salmon, albacore tuna, lake
trout, herring, and mackerel.
Tips
For a Heart Healthy Diet
Try to replace saturated fats with unsaturated fats, and keep total fat intake
to less than 30% of calories.
Monounsaturated fats are better, try to use either olive or canola oils when
cooking.
Many bakery items contain saturated fats try to limit these items in your diet.
Use cooking methods that require little or no fat: bake, broil, steam, or microwave.
Trim visible fat off of meat and poultry before cooking. Drain the fat off of
meat after browning.
Eggs can be a high source of cholesterol, even though they are fairly low in
saturated fat. Substitute two egg whites or _ cup of egg substitute for one whole
egg.
Keep the fat in your dairy products to 1% or less, try to use skim or 1% milk.
French fries, donuts, and crackers are major sources of trans fatty acids, try
to consume these in moderation.
Try to limit your intake of high calorie/low nutrient foods such as candy and
soft drinks.
EXERCISE: It is recommended that everyone exercise for 20-60 minutes 3-5 days
per week. This should be aerobic exercise such as: walking, biking, jogging,
and, cross country skiing.
Sources:
http://www.nal.usda.gov/fnic/dga/dga95/lowfat.html
http://www.americanheart.org
AHA Scientific Position Paper: Step I & Step II Diets
AHA pamphlet: An Eating Plan for Healthy Americans, 6/2001
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