rose johnson 7/19/15. introduction dietary fats are highly maligned nutrients healthy fats are...
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Goals & Objectives Increase awareness of the role of healthy dietary fats Understand fats in the blood Learn the difference between LDL/HDL/Triglycerides Describe categories of fats Learn the sources of good dietary fats Understand relationships between dietary fats and chronic disease Identify categories of unhealthy fatsTRANSCRIPT
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Dietary Fats: Friend or Foe?
Rose Johnson7/19/15
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IntroductionDietary fats are highly maligned nutrientsHealthy fats are important to long term
health
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Goals & ObjectivesIncrease awareness of the role of healthy
dietary fats Understand fats in the blood Learn the difference between
LDL/HDL/TriglyceridesDescribe categories of fats Learn the sources of good dietary fatsUnderstand relationships between dietary
fats and chronic diseaseIdentify categories of unhealthy fats
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Role of Dietary FatsThe body needs some fat from food. Dietary fats:
Provides a major source of energy Helps the body absorb some vitamins and
minerals. Helps to build cell membranes
Vital exterior of each cell, and the sheaths surrounding nerves.
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Other Roles for Dietary FatsBlood clottingMuscle movementInflammatory response
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A Few Words About CholesterolThe mix of fats and carbohydrates in the
blood is the biggest factor on levels of cholesterol and not the amount of cholesterol eaten from food.
While it is important to limit dietary cholesterol particularly for diabetics, it is not as big a problem as problematic as once believed.
Cholesterol is used by the body in the following ways:Estrogen/TestosteroneVitamin DOther compounds
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A Few Words About CholesterolLDL cholesterol in the blood stream is what is
used to determine health risk.
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Fats in the BloodLow Density Lipoproteins (LDL) - Bad
Carry cholesterol from the liver to other parts of the body
Excess LDL forms plaque on arterial wallsHigh Density Lipoproteins (HDL) - Good
Scavenge cholesterol from the blood and LDL and arterial walls and carries it back to the liver for disposal
TriglyceridesIs from fat eaten from food and transports fats to cellsFats are important for health but too much is
unhealthy
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Categories of Dietary FatsGood fats
Monounsaturated fatsPolyunsaturated fats
Bad fatsInclude industrial-made trans fats. Saturated fats fall somewhere in the middle
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Good FatsSources:
Vegetables, nuts, seeds, and fish. Healthy fats are liquid at room temperature,
not solid. Two categories of good/beneficial fats:
MonosaturatedPolyunsaturated
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Good Fats: MonounsaturatedSources:
Olive oil, peanut oil, canola oil, avocados, and most nuts, as well as high-oleic safflower and sunflower oils.
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Good Fats: PolyunsaturatedTwo main types of polyunsaturated fats:
Omega-3 fatty acids Omega-6 fatty acids
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Good Fats: PolyunsaturatedOmega-3 fatty acids:
May help prevent heart disease/strokeHelps reduce blood pressure, raises HDL, &
lowers triglyceridesGood Sources of omega-3 fatty acids:
Fatty fish (salmon/mackerel,/sardines)Flaxseeds, walnuts, canola oil, and soybean oil.
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Good Fats: PolyunsaturatedOmega-6 fatty acids:
Helps to protect against heart disease. Good Sources of omega-6 fatty acids:
Foods rich in linoleic acidVegetable oils such as un-hydrogenated
safflower, soybean, sunflower, walnut, and corn oils.
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Bad Fats: Hydrogenated OilsDiets rich in bad fats are linked to:
Increases in bad cholesterol (LDL) levelsReduces good cholesterol (HDL) levelsContribute to inflammation related to:
Heart disease Stroke Diabetes/diabetes risk factors Other chronic conditions
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Bad Fats: Hydrogenated OilsTrans-Fats
Listed as Partially Hydrogenated Oil (PHO) on food labelsBy-product of a process called hydrogenation
Turns healthy oils into solids Prevent rancidity.
Healthy oils become unhealthy when processed through hydrogenation
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Bad Fats: Hydrogenated OilsResearch from multiple studies show that:
Trans fats can harm health in even small amounts
For every 2% of calories from trans fat consumed daily, the risk of heart disease rises by 23%.
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Bad Fats: Hydrogenated OilsPermeate the food supply:
Commercial cookies and pastries to fast-food French fries
In our snack foodsRaw PHOs are abundant in supermarkets
Think: Shortening & conventional margarine products
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In Between: Saturated FatsSolid at room temperature — think cooled
bacon grease.Common sources:
Red meat, whole milk and other whole-milk dairy foods, cheese, coconut oil, and many commercially prepared baked goods and other foods.
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In Between: Saturated FatsDiets rich in saturated fats can:
Drive up total cholesterolIncrease more harmful LDL cholesterol, which
prompts blockages to form in arteries in the heart and elsewhere in the body.
Some health experts recommend limiting saturated fat to under 10% of calories daily
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In Between: Saturated FatsExceptions
Tropical Oils Palm oil Coconut oil
Have been found to lower bad cholesterol levels (LDL)
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Dietary Fat & DiseaseHeart Disease
Recent study of persons following a Mediterranean diet with extra-virgin olive oil or nuts, both rich sources of unsaturated fat, reduced the incidence of major cardiovascular events amongst patients with diabetes or other risk factors over a 4.8-year follow-up
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Dietary Fat & DiseaseOther outcome from the study:
low-fat diets are losing credibility, and that incorporating healthy fats – such as those included in the Mediterranean diet – can improve heart health
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Dietary Fat & DiseaseMediterranean diets including the following
guidelines were considered effective: High intake of olive oil, nuts, vegetables, fruits, and
mainly whole grain cereals– Moderate intake of fish and poultry– Low intake of dairy products, red meat, processed meats, and sweets– Wine in moderation, consumed with meals
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Dietary Fat & DiseaseBreast cancer
Currently no clear evidence links any specific type of fat with cancer incidence
Colon cancerRecent & better studies contradict past studies
and revealed no significant association between fats and colon cancer
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Dietary Fat & DiseaseProstate Cancer
Connection between prostate cancer and dietary fats is unclear
More research is needed to determine any connections between fats and prostate cancer
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Dietary Fat & DiseaseOther chronic conditions
Preliminary findings do not offer sufficient evidence to suggest modifying dietary fat recommendations for conditions such as: Depression Osteoporosis Age-related memory loss Cognitive decline Macular degeneration
http://www.hsph.harvard.edu/nutritionsource/dietary-fat-and-disease/
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Causes for ConfusionGuidance related to intake of dietary fats can
be confusing with some bodies research conflicting with others making it difficult to make good decisions about fats. Let’s examine a couple examples.
http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
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Causes for ConfusionOne meta-analysis of 21 studies said that
there was not enough evidence to conclude that saturated fat increases the risk of heart disease, but that replacing saturated fat with polyunsaturated fat may indeed reduce risk of heart disease.
http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
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Causes for ConfusionTwo other major studies narrowed the
prescription slightly, concluding that replacing saturated fat with polyunsaturated fats like vegetable oils or high-fiber carbohydrates is the best bet for reducing the risk of heart disease, but replacing saturated fat with highly processed carbohydrates could do the opposite.
http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
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ConclusionWhere Do We Go From Here?
Focus on choosing foods with healthy fatsKeep portion sizes moderateDon’t fixate on fat percentages
http://www.hsph.harvard.edu/nutritionsource/healthy-fats/#tropical-oils
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References:Harvard School of Public HealthThe Truth About Fats: The Good, The Bad, and The In-Betweenhttp://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
Dietary Fat and Diseasehttp://www.hsph.harvard.edu/nutritionsource/dietary-fat-and-disease/
Cholesterolhttp://www.hsph.harvard.edu/nutritionsource/cholesterol/
Fats and Cholesterolhttp://www.hsph.harvard.edu/nutritionsource/fats-and-cholesterol-1/