Chapter 4 Lipids

Healthy Fats Monounsaturated Fats Polyunsaturated Fats

Monounsaturated Fat Replace saturated & trans-fat with monounsaturated fat (A strategy to prevent heart disease) ________ and canola oil

Olive Oil Monounsaturated Health Benefits –Lowers total & ______ cholesterol –Does not lower HDLs –Reduces LDL cholesterol susceptibility to oxidation –Lowers blood-clotting factors –Provides phytochemicals that act as antioxidants –Lowers blood pressure Choose darker “extra virgin” kind

Polyunsaturated Fat ______________ fatty acids –Linoleic acid and linolenic acid Linoleic acid: an omega-6 fatty acid –Sources: seeds of plants, vegetable oils –Lowers both total blood cholesterol & LDL cholesterol Linolenic acid and other omega-3 fatty acids –EPA and DHA: omega-3s found mainly in ________________

EPA and DHA Lower blood triglycerides Prevent blood _________ Protect against irregular heartbeats Lower blood ______________ Defend against inflammation May protect from some cancers

Balance Omega-6 & Omega-3 U.S. diet _______ in Omega-6 & ______ in Omega-3’s American Heart Association: ≥2 3.5-oz. fish portions/week –Grill, bake or broil –Fish can replace high-fat meals Potential problems –Significant levels of ___________ & other contaminants in some fish Vulnerable persons –Women who might become pregnant –Pregnant & lactating –Children

Omega-3 Supplements What concerns are associated with taking omega-3 supplements? –Lack other beneficial nutrients found in _________ –Evidence for benefits in people with heart disease mixed –Should be taken with medical supervision

Unhealthy Fats Saturated Fats Trans Fats (Hydrogenated Fats) Cholesterol ?

Health Effects of Fat Saturated and trans-fat –Are linked to cardiovascular disease ___________________ –Are suggested risks for some types of cancer –Are linked to obesity

Saturated Fats Mainly from ___________ sources –Meat, poultry, dairy (whole milk), butter, lard, baked goods In some _____________ sources –Tropical oils used by manufacturers are saturated Palm Palm kernel Coconut Cottonseed

Hard and Soft Fat Lard (from pork): __________ saturated ► hardest Chicken fat: ________ saturated ► somewhat soft Safflower oil: most unsaturated ► liquid

Comparison of Dietary Fats

Comparison of Dietary Fats (cont’d.)

Trans Fats Hydrogenation: –Protects against oxidation –Alters texture (increases solidity) –Forms _____________________

Cis- and Trans-Fatty Acids Compared

Trans Fats Food Sources: –most ________ margarines, some tub/soft margarines, all shortenings –Fast foods, chips, baked goods, other processed foods –“Hydrogenated vegetable oil” or “shortening” on ingredients list (food labels) –Many oils/fats reformulated to reduce trans fats May still be high in saturated fats

Dietary Cholesterol and Blood Cholesterol Little or no effect in most people –Egg consumption may raise _________ in people with type 2 diabetes Cholesterol is only found in _______________ products –Meat, poultry, shellfish, eggs, cheese, dairy

Where is fat found? Majority of solid fats in U.S. diet are _____________:

Where is fat found?

Grains, Vegetables, and Fruits –Offer abundant vitamins, minerals, and fiber –Are _____________ low in total fat, saturated fat, and cholesterol –Don’t add _______

Where is fat found? Milk, Yogurt, and Cheese –High in calcium and protein –Fat content varies: Whole milk and reduced-fat milk & milk products are high in total fat, saturated fat, and cholesterol ___________ fat-free (or 1%) milk and milk products

Differences in Saturated Fat Content of Milk and Cheese Food CategoryPortionSaturated Fat (grams) Milk Whole Reduced-fat (2%) Low-fat (1%) Fat-free (skim) 1 cup Cheese Regular cheddar Low-fat cheddar 1 oz 6 1.2

Where is fat found? Meat, Poultry, Fish, Legumes, Eggs, Nuts, & Seeds –A large portion of the fat and solid fat that people consume comes from meat. –Daily adult limit _______________

Cutting Fat Intake Eat __________ –High-fat meats and dairy –Solid fats Eat __________ –Nutrient-dense foods from all food groups –Whole grains, fresh fruits and veggies, legumes, nuts/seeds, leaner meats (skinless poultry & fish), and fat-free dairy Replace solid fats with liquid/soft fats –Vegetable & fish oil, soft margarine

Cutting Fat Intake Don’t overdo fat restriction: –include ________ in each meal

Don’t add too much fat Added fats in foods (oils, mayo, salad dressing, sour cream, cream, butter, etc.)

Daily Fat Recommendations Total fat: _______________ of kcalories (all) Trans fats: as _______ as possible (all) Saturated fat: –less than _______ of kcalories (general recommendations) –less than _______ of kcalories (Daily Value) Linoleic acid: 5% to 10% of kcalories (DRI) Linolenic acid: 0.6% to 1.2% of kcalories (DRI) Cholesterol: less than __________mg (Daily Value)

Read Food Labels Lists –Total fat –Saturated fat –Trans-fat –Cholesterol –Fat kcalories per serving