A quick article on making healthy fat choices by nutritionist Nuwanee Kirihennedige.
Fat has always been a hot topic in the nutrition world. Food industries have converted as much food as possible to fat-free or low-fat products ever since the original food guide pyramid came out in the 1970’s. Also, hydrogenated vegetable oil and stick margarine were said to be better than butter at one point. While years later, stick margarine turned evil in the media due to its trans-fat contents. Today the view has changed once again regarding fat with “bad” fats and "good" fats. Hopefully this article will help clear up any confusion on the effects these fat have and what you should be looking to get into your diet.
Solid Fat
Saturated Fat:
•Raises LDL cholesterol (bad cholesterol) and HDL cholesterol (good cholesterol). May promote blood clotting in the vessels.
•The common food items that are rich in saturated fat: animal fat, butter, coconut oil.
Trans-fat:
•Raises LDL and lowers HDL. Increases the total cholesterol to HDL ratio which is used to measure an individual's risk of heart disease (bigger number indicates higher risk). Induces inflammation response in the body.
•The common foods that are rich in trans-fat: partially hydrogenated vegetable oils like margarine and Crisco.
Liquid Fat
Monounsaturated fatty acid:
•Decreases total and LDL cholesterol when substituted for saturated fat. Decreases total cholesterol.
•The common foods that are rich in monounsaturated fatty acids: some fish oil, nuts, seeds, avocado, some beef.
Polyunsaturated fatty acid:
n-6 fatty acid:
•Lowers total and LDL cholesterol (Linoleic acid) and is a precursor for eicoanoids, signaling molecules for inflammation and immune system (arachidonic acid).
•The common food items that are rich in n-6 acids: nuts, seeds, vegetable oils, fish, eggs, some in meats and poultry
n-3 fatty acid:
•Decrease cardiovascular risk by improving platelet function and inflammation function (α-linolenic acid). Lowers the risk of sudden death from heart attack and has beneficial effects on nervous system development and general health (DHA and EPA).
•The common foods that are rich in n-3 acids:
o α-linolenic acid: flax seed, canola oil, soy bean oil, walnuts
o DHA and EPA: fish oil and algae
Bottom line: Choose liquid fats, those that make up the monounsaturated an polyunsaturated list for an every-day healthy lifestyle. Stay away from processed food as much as you can as they often contain trans-fat. Look at the ingredient-list for identifying trans-fat or partially hydrogenated vegetable oil when you are doing grocery shopping. And finally make sure to eat two servings of fish per week for healthy heart by getting the special n-3 fatty acids EPA and DHA.
Resource:
ADA Report. "Position of the American Dietetic Association and Dietitians of Canada: Dietary Fatty Acids,
Journal of American Dietetic Association. July 2007, 1599-1611.
http://www.americanheart.org/presenter.jhtml?identifier=4632
Nuwanee Kirihennedige – Is a nutritionist and dietician that works with athletes and health minded individuals on sports performance and weight loss. Nuwanee currently is the nutritionist for the California Strength Academy in San Ramon California. Nuwanee can be reached at nuwanee@californiastrength.com