Fat and Cholesterol

Fats provide the body’s most concentrated source of energy. They also supply
essential fatty acids required for good health and enable you to absorb certain vitamins (A, D,
E, and K). However, most of us tend to consume too much fat since it can be found in many
foods.
“Visible” fats account for half of all the fats we eat, such as butter, cream, oil and salad
dressings. The rest we cannot see—the fat in a well-marbled meat, eggs, liver, coconut, milk,
luncheon meat and cheese. These “invisible” fats are also found in our favorite goodies, such
as ice cream, cookies, pastries and crackers.
There are three basic types of fats: Monounsaturated fats, saturated fats, and
polyunsaturated fats.
Monounsaturated fats have little effect on blood cholesterol levels. They neither
increase or decrease it. Olive and peanut oils are high in monounsaturated fats.
Saturated fats are usually fats of animal origin and are solid at room temperature.
These fats may tend to increase blood cholesterol levels. Fats in meat and dairy fats are highly
saturated. A few vegetable sources such as coconut and coconut oil, palm oil and cocoa butter
(found in chocolate) contain high amounts of saturated fats.
Polyunsaturated fats are usually fats of plant origin and are liquid at room
temperature. These fats help decrease the cholesterol level in your blood. Vegetable oils vary
in the degree of unsaturation, with safflower oil being the highest in polyunsaturates. Other
polyunsaturated vegetable oils are sunflower, corn, cottonseed, soy and sesame seed.
Remember, not all vegetable oils are high in polyunsaturated fats: for example, olive, peanut,
coconut and palm oils are not. Hydrogenated fats are liquid oils which have been chemically
changed into more saturated solid fats, such as shortening or some margarines.
All fats and oils are equally high in calories. For healthy Americans it is recommended
that the total not exceed 30-35 percent of calories with saturated, monounsaturated and
polysaturated. That means the average individual should limit the total amount and increase
polyunsaturates.
Type of Oil or Fat Percent Poly- Percent Mono- Percent
unsaturated unsaturated Saturated
Safflower Oil 74 17 9
Sunflower Oil 64 26 10
Corn Oil 58 29 13
Average Vegetable Oil
(Soybean & Cottonseed) 40 47 13
Peanut Oil 30 51 19
Chicken Fat (Schmaltz) 26 45 29
Olive Oil 9 77 14
Average Vegetable
Shortening 20 48 32
Lard 12 48 40
Beef Fat 4 48 48
Butter 4 35 61
Palm Oil 2 17 82
Coconut Oil 2 12 86
Cholesterol
Cholesterol is a fat-like substance manufactured naturally by the body. It is also
present in foods we eat. The main dietary sources of cholesterol are foods of animal origin
such as cream, butter, most cheese and egg yolk. A limited amount of cholesterol is important
for the regulation of certain body functions, but high levels of cholesterol in the bloodstream
may form fatty deposits in the arteries. These deposits may slow or block the flow of blood
through the body, resulting in a heart attack or stroke.
Studies indicate that cholesterol in the bloodstream can be lowered by controlling the
amounts and types of fat we eat. It is suggested that we consume 300 mg or less per day.
Scientists cannot say for sure that lowering your blood cholesterol by eating less
saturated fats and cholesterol will prevent or delay heart disease, but many believe that is does
help. Eating less total fat is a safe way to reduce calories and cholesterol consumption. And
losing weight can reduce the effects of other heart disease risk factors and improve your
overall health.
Omega-3 Fatty Acids
The consumption of a specific type of polyunsaturated fat, omega-3 fatty acids, has
recently been thought to be beneficial in preventing coronary heart disease. Fairly high levels
are found in fish. Frequent consumption of fish (two times/week) is recommended although
supplements of omega-3 fatty acids are not recommended based on current research findings.
If you want to reduce saturated fat, cholesterol and calories in your family meals, here
are some suggestions:
1. Choose lean meat, fish, poultry, dry beans and peas as your protein sources.
2. Moderate your use of eggs and organ meats (such as liver).
3. Limit your intake of butter, cream, hydrogenated margarines, shortenings, and
coconut oil, and foods made from such products.
4. Trim excess fat off meats.
5. Broil, bake or boil rather than fry in preparing foods.
6. Read labels carefully to determine both amount and types of fat contained in foods.

REFERENCE

Utah State University is an Equal Opportunity/Affirmative Action Institution
Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation with
the U.S. Department of Agriculture, Robert L. Gilliland, Vice President and Director, Cooperative Extension
Service, Utah State University. (EP/05-95/DF)

http://wwww.goldenbic-conceptsltd.com