is found mainly
in animal-derived food sources such as dairy products
and meat.
Saturated
fat is also present in coconut and palm oil - coconut
and palm oil are often used in processed foods such
as biscuits, chips and snack foods
SATURATED FATS TEND TO RAISE LDL-CHOLESTEROL IN THE
BLOOD AND INCREASE THE RISK OF HEART DISEASE, OBESITY,
DIABETES AND CERTAIN CANCERS SATURATED FAT IS THE MAJOR
DIETARY DETERMINANT OF BLOOD CHOLESTEROL LEVELS
Trans-fatty
Acids
are unsaturated
fatty acids found naturally (in small amounts) in animal-derived
foods.
They
are formed during hydrogenation of vegetable oils eg.
margarine
TRANS FATTY ACIDS TEND TO INCREASE BLOOD CHOLESTEROL
LEVELS AND INTAKE SHOULD BE LIMITED
Mono-unsaturated
Fat
are found in all oils (particularly canola,
olive, Sunola), some margarines, avocadoes, most nuts,
lean red meat, chicken, eggs and fish.
MONO-UNSATURATED FATS HAVE BEEN SHOWN TO REDUCE LDL-CHOLESTEROL
Poly-unsaturated
Fat
are divided into omega-3 and omega-6.
Omega-3
sources
include fish oils, seafood, canola, linseed (flaxseed),
walnut and soybean oils.
omega-3's from marine sources are more readily taken
up by body cells.
humans cannot produce omega-3 fatty acids and rely on
dietary sources.
omega-3's have a range of functions in the body as they
are incorporated into every cell, tissue and organ .
Omega-6
main sources are vegetable oils, grains, nuts, seeds
and wheatgerm
chemically similar to omega-3's, however act differently
in the body and if intake is too high this may reduce
the beneficial effects of omega-3 fatty acids.
Recommendations
eat more fish (particularly oily/tinned), at least 2
serves per week
use more canola oils and spreads
eat plenty of vegetables, particularly dark green leafy
varieties
eat
more beans, peas and lentils
reduce intake of saturated fats
include seeds and nuts in your diet (in moderation)
seed (flaxseed), walnut and soybean oils.
IN GENERAL, SUBSTITUTION OF POLYUNSATURATED FAT FOR
SATURATED FAT IN THE DIET HAS BEEN OBSERVED TO LOWER
LDL CHOLESTEROL IN THE BLOOD
