Get your Facts on FATS

SATURATED FATS

Saturated fat is the main dietary cause of high blood cholesterol. Saturated fatty acids raise the level of LDL, which increase the risk of coronary heart disease.

SOURCES:

• Foods from animals — Beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole milk. These foods also contain dietary cholesterol.
• Foods from plants — Coconut oil, palm oil and palm kernel oil (often called tropical oils), and cocoa butter.

HYDROGENATED FATS
During food processing, fats may undergo a chemical process called hydrogenation. This is common in margarine and shortening.

UNSATURATED FATS

Polyunsaturated Fatty Acids (PUFA) 

These have two or more double bonds in their fatty acid chains & include safflower, sesame and sunflower seeds, corn and Soybeans, many nuts and seeds, and their oils. The important polyunsaturated fatty acids in foods are

linoleic acid (n-6), alpha linolenic acid (n-3), arachidonic acid (n-6), Eicosa pentanoic acid(n-3), Docosa hexaenoic acid(n-3). [n-6 and n-3 fatty acids are also known as omega-6 and omega-3 fatty acids.]

Replacing saturated fatty acids, particularly with omega-6 fatty acid –linoleic acid lowers both total cholesterol and LDL-cholesterol levels by preventing accumulation of cholesterol in blood serum and walls of blood vessels. It plays a key role in transport of cholesterol.

Monounsaturated fatty Acids (MUFA)

These are present in vegetable sources such as canola, olive, almond oil and groundnut oil. Both polyunsaturated and monounsaturated fats may help lower your blood cholesterol level. But a moderate intake of all types of fat is best.

Desirable Percentage Of Calories From Different Fat

Knowing which fats raise LDL cholesterol and which ones don't is the first step in lowering your risk of heart disease. Saturated fat, trans-fatty acids and dietary cholesterol raise blood cholesterol. Monounsaturated fats and polyunsaturated fats don't. Some studies suggest they might even help lower LDL cholesterol slightly when eaten as part of a low-saturated-fat diet.