Fats in Food
Much attention has been focused on the need to limit dietary intake. Nevertheless, the body does need fats – but the right fats and in appropriate quantities.
Specifically, it needs essential fatty acids. which perform a variety of vital bodily functions.
Essential fatty acids carry the fat soluble vitamins. They are essential for growth and development, and for the maintenance of healthy skin, hair and nails. And they provide the body with energy.
A variety of problems can occur if the body fails to receive adequate amounts of essential fatty acids.
Signs of deficiency may include retarded growth; skin hair and nail disorders; and an impaired metabolism of fats and fat soluble vitamins.
Most of us are aware that there are several kinds of dietary fat – saturated, polyunsaturated and monounsaturated – and that some are better than others.
Cholesterol is white, waxy, fatty substance produced by liver. It is essential to our well being, as it helps to builds cell membranes, to produce hormones, and to manufacture bile acids.
The liver is capable of manufacturing all of the cholesterol needed for good health.
The cholesterol manufactured by the liver is carried through the bloodstream, by molecules known as low density lipoproteins, or LDLs. High levels of LDLs is in the bloodstream are associated with clogged arteries high blood pressure, stroke and heart disease.
This is why LDL is sometimes referred to as “bad cholesterol.” Fortunately, many people can reduce their LDL levels through proper diet.
High density lipoproteins, or HDLs are molecules that carry excess cholesterol from different body tissues back to the liver, where the cholesterol is converted into bile acids and then eliminated through the intestines.
High levels of HDLs are linked with a decreased risk of cardiovascular disease. This is why is often called “good cholesterol.”
How are there three types of fats related to cholesterol? Saturated fats – which come from foods of animal origin such as meat, poultry, milk, butter and cheese, as well as from palm, coconut, and palm kernel oil – have been shown to increase total blood cholesterol levels, especially the undesirable LDL portion.
Polyunsaturated fats – found mainly in vegetable oils like corn, sunflower, safflower and soybean – tend to lower levels of both HDL and LDL.
Monounsaturated fats – found mainly in certain vegetable and nut oil, including olive, peanut, and canola- have been shown to reduce total blood cholesterol without lowering levels of the good cholesterol, HDL. Indeed , some monounsaturated fats have been shown to raise HDL levels.
Most experts agree that it is best to limit fat consumption and to choose mostly monounsaturated fats, which increase need for saturated fat.
Fats in Food
