FATS
1) Saturated Fats
•Are found in animal products and processed foods, such as meats, dairy products,
chips, and pastries.
•The chemical structure of a saturated fat is fully saturated with hydrogen atoms,
and does not contain double bonds between carbon atoms.
•These fats will raise your LDL cholesterol (“bad” cholesterol).
2) Unsaturated fats
•Monounsaturated fats and polyunsaturated fats are two types of unsaturated fatty
acids.
•They are liquid at room temperature and differ from saturated fats in that their
chemical structure. (contains double bonds)
Good Fat
3) Both polyunsaturated fats and monounsaturated fats are considered good fats because
they help lower your cholesterol levels.
•Maintaining a lower cholesterol level helps to decrease your risk for heart disease.
In fact, too little of the good fats can result in chronic fatigue, obesity and even
heart problems.
•Unsaturated fats are considered healthy or good for you because they contain at
least one double bond in the fatty acid chain.
•Double bonds are a good thing because they help eliminate hydrogen atoms
(which are found in saturated foods). This means that unsaturated or good fats like
polyunsaturated and monounsaturated fats have fewer calories than saturated fats.
•Both types of unsaturated fats (polyunsaturated and monounsaturated fats) remain
liquid at even low temperatures. Saturated fats, such as butter and lard, can remain
mostly solid even at room temperature. Imagining lumps of lard in your body may
make it easier to focus on consuming the healthier good fats.
•But not all unsaturated fats are created equally
Sources of Polyunsaturated Fat
4) Fats that contain more than one double bond are considered polyunsaturated. These can
come from the following sources:
•Fish such as salmon, albecore tuna and sardines
•Walnuts
•Flax seed oil
• Fish oil supplements
5) Although polyunsaturated fats are good for you there is evidence that too much
polyunsaturated fat can lower your HDL or good cholesterol. levels As usual, even with
good things (sometimes especially with good things) moderation is the key to success.
Sources of Monounsaturated Fat
6) Fats that contain at least one double bond are classified as monounsaturated.
7) Most Omega 6s come from a monounsaturated source but not all.
•Canola oil
•Peanut oil
•Olives
•Olive oil
•Avocados
•Seeds such as safflower, sunflower and pumpkin
•Most nuts such as almonds, cashews and peanuts
•Almond butter, peanut butter and cashew butter
Omega-3 fatty acids
•Omega-3 fatty acids are considered essential fatty acids
•They are necessary for human health but the body can’ t make them — you have to
get them through food
•Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other
seafood including algae and krill, some plants, and nut oils.
•Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a
crucial role in brain function, as well as normal growth and development.
•The American Heart Association recommends eating fish (particularly fatty fish
such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least
2 times a week.
•Omega-3 fatty acids reduce inflammation and may help lower risk of chronic
diseases such as heart disease, cancer, and arthritis
Omega-6 Fatty Acids
• Omega 6 is an essential fatty acid required by our body
• Too much consumption of omega-6 fatty acids can cause serious health problem
• To bring a balance in the fatty acid consumption, one should be aware of the omega
3 fatty acids foods
• Both mayonnaise and all cooking oils are high in omega 6 fatty acids (safflower
oil, margarine, olive oil, wheat germ oil, turkey and chicken if not grass feed)
• The imbalance in these fatty acids causes health problems like cardiovascular
disease, cancer, autoimmune diseases and inflammatory diseases.
• To avoid this problem a consumption ratio of 1:4, where 1 stands for omega 6 and
4 for omega 3 fatty acids, is usually recommended.
