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Dietary FatsBenefits and Dangers
Functions of Fats
*transports fat-soluble vitamins – A,D,E, K
Insulates and protects body organs
Regulates hormones Contributes to growth Provides energy – 9
cals/gram Essential for health
skin
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
Saturated Fats
Dangerous type of fat that is associated with heart disease
Raises LDL’s Creates fatty deposits
in arteries 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)
Saturated Fats
Polyunsaturated Fats
Offers protection against heart disease
Lowers HDL’s and LDL’s in bloodstream
Examples: Shellfish – lobster,
crab, and shrimp Oils – corn, safflower,
sesame, and soybean oils
Polyunsaturated Fats
Monounsaturated Fats
Lowers LDL levels without decreasing HDL levels.
Examples: Avocados, olives, and
various nuts Oils – olive, peanut and
canola
Monounsaturated Fats
Omega - 3
Known as fatty acids Lowers blood lipids
Examples: Tuna, salmon,
mackerel, herring, shrimp, and lobster
Soybeans, walnuts, and canola oil
Omega 3 Fatty Acids
Trans Fats
Definition
Hydrogenation: converting vegetable oils into solid fats by adding hydrogen atoms
Purpose
Increases shelf life Stabilizes flavor
Trans Fats
Products that contain: Partially hydrogenated
oils Vegetable shortening
PRODUCTS: Crackers Cereals Baked goods Granola bars Chips and other snack
foods Salad dressing Many, many more!
Dangers of Tran Fats
Like saturated fats, trans fats raise LDL levels
Clog arteries – atherosclerosis – are signs of heart disease and increase heart attacks and strokes
Trans fats are worse than saturated fats
Trans Fats
Prevention
Limit total intake to below 30% of daily calories
Choose heart healthy fats – avocado, peanut butter, butter spreads such as Smart Balance!