Dietary Fats for Heart Health
Have you every wondered who needs to eat fat? The answer is simple - everyone. It would be unhealthy and difficult to consume a "fat-free" diet. Our bodies require a small amount of unsaturated fat to meet essential fatty acid needs. Unsaturated fat is found in approximately one tablespoon of vegetable oil. But remember that fat is fat, and all fats have approximately 120 calories per tablespoon.
The following terms will help you be more "fat alert" and help you select fat sources wisely.
Cholesterol - is a fat-like substance, found in all animal and human cells, that is required in the formation of hormones, cell membranes, and other essential body substances. Since the body is able to manufacture the cholesterol needed for health and well-being, it is not a dietary requirement to ingest cholesterol. You can find cholesterol in all animal products, fat and lean meats, fish, poultry, milk, milk products and egg yolks.
Saturated Fats - tend to be solid at room temperature. Sources are foods of animal and some plant origin: butter, lard, meats, poultry, whole milk and whole milk products (ice cream and cheese). Saturated fats are also found in some vegetable oilsÑpalm, kernel, and coconut oilsÑand in hydrogenated vegetable oils used in processed foods (cookies and crackers). Saturated fats raise blood cholesterol levels more than any other type of fat.
Polyunsaturated Fats - tend to be liquid at room temperature and are found in vegetable oils. Look for safflower, sunflower, corn and soybean. These fats aid in lowering LDL cholesterol when substituted for saturated fats.
Monounsaturated Fats - are also liquid at room temperature and are found in vegetable oils such as canola, olive, peanut and avocado. Monounsaturated fats can help decrease high blood cholesterol levels if they are part of a low saturated fat diet. Use monounsaturated oil as your primary fat source, whenever possible.
Triglycerides - are fats found in food. They are the bodyÕs storage form of fat. Triglycerides in the blood are derived from the fats in foods and are made in the body from other energy sources, such as sugar, refined carbohydrates and alcohol.
Hydrogenation - is a process that makes a liquid oil solid at room temperature (for example, hydrogenated corn oil becomes corn margarine). The hydrogenation process extends the shelf life of fat-containing foods such as cookies and crackers. The product becomes more saturated and its cholesterol levels increase.
Trans-Fatty Acids - are formed in the hydrogenation process and they also raise cholesterol levels.
Omega-3-Fats - are marine oils found in fatty fish, such as salmon, mackerel, bluefish, sardines, halibut, herring, lake trout and tuna. Also found in flax seed, cooked soybeans, and walnut oil. These foods may prove helpful for people with elevated triglyceride and cholesterol levels. Recommended amount/week: 7 grams.