1. Dietary Fats Benefits and Dangers

2. Functions of Fats *transports fat-soluble vitamins – A,D,E, K *transports fat-soluble vitamins – A,D,E, K Insulates and protects body organs Insulates and protects body organs Regulates hormones Regulates hormones Contributes to growth Contributes to growth Provides energy – 9 cals/gram Provides energy – 9 cals/gram Essential for health skin Essential for health skin

3. Dangers of Fats Excessive amounts leads to: High blood pressure High cholesterol Heart disease – heart attacks, strokes, atherosclerosis Diabetes Cancers of colon, breast, uterus, and prostate

4. Saturated Fats Dangerous type of fat that is associated with heart disease Dangerous type of fat that is associated with heart disease Raises LDL’s Raises LDL’s Creates fatty deposits in arteries Creates fatty deposits in arteries Solid at room temperature Solid at room temperature Examples: beef fat (suet), pig fat (lard), butterfat (butter, whole milk, cheese) Coconut and palm kernel oil (found in processed food for long shelf life)

5. Saturated Fats

6. Polyunsaturated Fats Offers protection against heart disease Offers protection against heart disease Lowers HDL’s and LDL’s in bloodstream Lowers HDL’s and LDL’s in bloodstream Examples: Shellfish – lobster, crab, and shrimp Oils – corn, safflower, sesame, and soybean oils

7. Polyunsaturated Fats

8. Monounsaturated Fats Lowers LDL levels without decreasing HDL levels. Lowers LDL levels without decreasing HDL levels. Examples: Avocados, olives, and various nuts Oils – olive, peanut and canola

9. Monounsaturated Fats

10. Omega - 3 Known as fatty acids Known as fatty acids Lowers blood lipids Lowers blood lipids Examples: Tuna, salmon, mackerel, herring, shrimp, and lobster Soybeans, walnuts, and canola oil

11. Omega 3 Fatty Acids

12. Trans Fats Definition Hydrogenation: converting vegetable oils into solid fats by adding hydrogen atoms Purpose Increases shelf life Stabilizes flavor

13. Trans Fats Products that contain: Products that contain: Partially hydrogenated oils Partially hydrogenated oils Vegetable shortening Vegetable shortening PRODUCTS: Crackers Cereals Baked goods Granola bars Chips and other snack foods Salad dressing Many, many more!

14. Dangers of Tran Fats Like saturated fats, trans fats raise LDL levels Like saturated fats, trans fats raise LDL levels Clog arteries – atherosclerosis – are signs of heart disease and increase heart attacks and strokes Clog arteries – atherosclerosis – are signs of heart disease and increase heart attacks and strokes Trans fats are worse than saturated fats Trans fats are worse than saturated fats

15. Trans Fats

16. Prevention Limit total intake to below 30% of daily calories Limit total intake to below 30% of daily calories Choose heart healthy fats – avocado, peanut butter, butter spreads such as Smart Balance! Choose heart healthy fats – avocado, peanut butter, butter spreads such as Smart Balance!