Fats
Did you know that 20-35% of your calories should come from fat? For a typical 2,000 kilocalorie diet, that’s 150 grams of fat every day. But, just like proteins, not all fats are the same. Here’s a run-down of the different types:
Monounsaturated Fats
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Photo from http://www.medscape.com/viewarticle/866199
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Polyunsaturated Fats
- Considered healthy—should make up 8-10% of daily calories
- Lowers LDL (or bad!) cholesterol
- Found in salmon, and some nuts and seeds
- Includes the Essential Fatty Acids (meaning our body can’t synthesize them, but still needs them for proper functioning):
- Omega-3
- Reduces triglycerides
- Counteracts irregular heart rate
- Prevents plaque build-up
- Can reduce inflamation
- Products from grass-fed livestock have greater levels of Omega-3
- Found in fish, flax seeds, and leafy vegetables
- Omega-6
- Controls blood sugar
- Lowers blood pressure
- Because of its relation to nerve function, it has been shown to have positive effects on treating conditions such as Diabetic Neuropathy, Rheumatoid Arthritis, allergies, ADHD, Eczema, menopause, Multiple Sclerosis, Osteoporosis, and even Breast Cancer
- The ratio of Omega-6 to Omega-3 should be between 2:1 and 4:1
- Found in poultry, eggs, sunflower oil, and corn oil
- Omega-3
Saturated Fats
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Photo from https://blog.fitbit.com/the-not-so-simple-truth-about-saturated-fat/
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Trans Fats
So What Causes Heart Disease?
Not many dieticians were surprised to learn that saturated fats are not the culprits behind heart disease, which is thought to be the number one killer in America. A 2010 study published by The American Journal of Clinical Nutrition concluded “that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD. More data are needed to elucidate whether CVD risks are likely to be influenced by the specific nutrients used to replace saturated fat.” One reason that saturated fats might have gotten such a bad rep with the general public is that they’re usually accompanied by cholesterol… which can be a serious risk factor. However, cholesterol numbers and their causes are not black and white, and I will be doing a much more in-depth blog post about that later in this Nutrition Series.
A study published by the Pakistani Journal of Medical Science in 2014 explored the intake of trans fatty acids in diets around the world compared with prevalence of cardiovascular disease (CVD). In Pakistan, a vegetable oil called vanaspati ghee is very popular, but up to 34.3% of its calories come from trans fats. This is believed to be the cause of their high rates of CVD. The researches also looked at Denmark, which outlawed the sale of products containing trans fats. In a twenty year time period after the law was passed, CVD deaths had increased almost 50%. The United Nation’s Food and Agriculture Organization (FAO) has taken notice, and has drafted a plan to cut people’s trans-fat intake to below 4% of their daily calories.
- Also known as trans fatty acids
- Made through hydrogenation when liquid vegetable oils are heated and exposed to hydrogen gas
- Because they can be heated and still maintain their form, they are present in most fried, baked, and processed foods
- Are the only type of fat that both actively raise harmful LDL cholesterol and lower beneficial HDL cholesterol
- Contribute to inflammation and insulin resistance
- Although artificial forms are much more prevalent in our modern diets, beef and dairy fat do have small, naturally-occurring amounts
- Increasing daily calories from artificial trans fats by only 2% can boost your risk for heart disease by over 23%
So What Causes Heart Disease?
Not many dieticians were surprised to learn that saturated fats are not the culprits behind heart disease, which is thought to be the number one killer in America. A 2010 study published by The American Journal of Clinical Nutrition concluded “that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD. More data are needed to elucidate whether CVD risks are likely to be influenced by the specific nutrients used to replace saturated fat.” One reason that saturated fats might have gotten such a bad rep with the general public is that they’re usually accompanied by cholesterol… which can be a serious risk factor. However, cholesterol numbers and their causes are not black and white, and I will be doing a much more in-depth blog post about that later in this Nutrition Series.
A study published by the Pakistani Journal of Medical Science in 2014 explored the intake of trans fatty acids in diets around the world compared with prevalence of cardiovascular disease (CVD). In Pakistan, a vegetable oil called vanaspati ghee is very popular, but up to 34.3% of its calories come from trans fats. This is believed to be the cause of their high rates of CVD. The researches also looked at Denmark, which outlawed the sale of products containing trans fats. In a twenty year time period after the law was passed, CVD deaths had increased almost 50%. The United Nation’s Food and Agriculture Organization (FAO) has taken notice, and has drafted a plan to cut people’s trans-fat intake to below 4% of their daily calories.
However, our biggest risk factor for CVD actually has nothing to do with diet at all. The one thing you can do to dramatically decrease your risk for heart disease is… drumroll please… exercise! Physical activity is the energy expenditure that we have the most control over. It’s important to note that you will never “outrun” or “outlift” a bad diet. However, a randomized clinical trial that was a part of an over decade-long British meta-analysis in 2008 found that moderate aerobic activity, such as walking, for thirty minutes a day three times a week resulted in 26% less risk of death from heart disease, and 20% less risk of death from any cause. Beyond just our hearts, exercising has a wide range of benefits including building muscle, strengthening bones and tendons, increasing stamina, reducing risk of osteoporosis and even many cancers, and, my personal favorite, stress relief.
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In Conclusion
There are both plant and animal based sources for good and bad fats. Good fats usually stick with other beneficial fats, such as in the case of fish and avocadoes, and bad fats usually stick with other harmful fats, which we see in beef, cheese, and coconut oil. There is no one diet that can be pursued nor any food groups that can be removed to completely irradiate your risk for heart disease. Instead, the best strategy is to educate yourself about the health effects of different types of fats, which foods contain them, and then eat a balance of foods according to that knowledge.
Prospective Schedule for the Rest of this Nutrition Series: (posted every Wednesday)
Sources:
Ehrlich, Steven D., NMD. "Omega-6 Fatty Acids." University of Maryland Medical Center. University of Maryland Medical Center,
5 Aug. 2015. Web. 22 Mar. 2017.
Iqbal, Mohammad Perwaiz. "Trans Fatty Acids – A Risk Factor for Cardiovascular Disease."Pakistan Journal of Medical Sciences.
Professional Medical Publicaitons, 2014. Web. 22 Mar. 2017.
"Omega-3 Fatty Acids: An Essential Contribution." The Nutrition Source. The President and Fellows of Harvard College, 26 May
2015. Web. 22 Mar. 2017.
Publications, Harvard Health. "Walking: Your Steps to Health." Harvard Health. Harvard University, Aug. 2009. Web. 22 Mar. 2017.
Siri-Tarino, P. W., Q. Sun, F. B. Hu, and R. M. Krauss. "Meta-analysis of Prospective Cohort Studies Evaluating the Association of
Saturated Fat with Cardiovascular Disease." The American Journal of Clinical Nutrition. U.S. National Library of Medicine,
Mar. 2010. Web. 22 Mar. 2017.
"Types of Fat." The Nutrition Source. The President and Fellows of Harvard College, 28 July 2015. Web. 22 Mar. 2017.
Wax, Emily, RD, David Zieve, MD, and Isla Ogilvie, PhD. "Facts about Polyunsaturated Fats." MedlinePlus Medical Encyclopedia.
A.D.A.M., 24 Apr. 2016. Web. 22 Mar. 2017.
Zeratsky, Katherine, R.D., L.D. "What Are MUFAs, and Should I Include Them in My Diet?"Mayo Clinic. Mayo Foundation for
Medical Education and Research, 19 Feb. 2015. Web. 22 Mar. 2017.
There are both plant and animal based sources for good and bad fats. Good fats usually stick with other beneficial fats, such as in the case of fish and avocadoes, and bad fats usually stick with other harmful fats, which we see in beef, cheese, and coconut oil. There is no one diet that can be pursued nor any food groups that can be removed to completely irradiate your risk for heart disease. Instead, the best strategy is to educate yourself about the health effects of different types of fats, which foods contain them, and then eat a balance of foods according to that knowledge.
Prospective Schedule for the Rest of this Nutrition Series: (posted every Wednesday)
- Cholesterol
- Vitamins
- Minerals
- Cancer
- Pregnancy and Infancy
- The China Study/The Massai Tribe
- Eggs
- Dairy
Sources:
Ehrlich, Steven D., NMD. "Omega-6 Fatty Acids." University of Maryland Medical Center. University of Maryland Medical Center,
5 Aug. 2015. Web. 22 Mar. 2017.
Iqbal, Mohammad Perwaiz. "Trans Fatty Acids – A Risk Factor for Cardiovascular Disease."Pakistan Journal of Medical Sciences.
Professional Medical Publicaitons, 2014. Web. 22 Mar. 2017.
"Omega-3 Fatty Acids: An Essential Contribution." The Nutrition Source. The President and Fellows of Harvard College, 26 May
2015. Web. 22 Mar. 2017.
Publications, Harvard Health. "Walking: Your Steps to Health." Harvard Health. Harvard University, Aug. 2009. Web. 22 Mar. 2017.
Siri-Tarino, P. W., Q. Sun, F. B. Hu, and R. M. Krauss. "Meta-analysis of Prospective Cohort Studies Evaluating the Association of
Saturated Fat with Cardiovascular Disease." The American Journal of Clinical Nutrition. U.S. National Library of Medicine,
Mar. 2010. Web. 22 Mar. 2017.
"Types of Fat." The Nutrition Source. The President and Fellows of Harvard College, 28 July 2015. Web. 22 Mar. 2017.
Wax, Emily, RD, David Zieve, MD, and Isla Ogilvie, PhD. "Facts about Polyunsaturated Fats." MedlinePlus Medical Encyclopedia.
A.D.A.M., 24 Apr. 2016. Web. 22 Mar. 2017.
Zeratsky, Katherine, R.D., L.D. "What Are MUFAs, and Should I Include Them in My Diet?"Mayo Clinic. Mayo Foundation for
Medical Education and Research, 19 Feb. 2015. Web. 22 Mar. 2017.
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