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LipidsPBHL 211
Darine Hachem, MS, LD
Outline
• Functions of lipids in our body
•Types of lipids
•Sources of lipids
•Recommendation of fat intake
• Fat association with heart diseases
Role of fat in our body
Provide energy (9Kcal/g fat)
Stored in adipose tissues
• No limit for fat storage
• Fat cells expand in size, and then new adipose cells are formed to store further fat
Acts as an Insulator
Protects the body from shocks
Part of cell membranes
Slow digestion and provides satiety
Transports fat-soluble vitamins (A, D, E, K)
High Fat Food Sources
Healthy Fats??
What are the different types of fats that we consume?
1. Saturated fatty acids
2. Unsaturated fatty acidsoMUFA
oPUFA
3. Trans fatty acids
4. Cholesterol
Saturated Fatty Acids
Unsaturated Fatty Acids
Monounsaturated Fatty Acids
(MUFA)
Polyunsaturated Fatty Acids
(PUFA: ω-3 and ω-6)
Structure No double bond One double bond Two or more double bonds
Source Mainly Animal sourcesTropical Oils
PlantsNuts
PlantsNutsSeafood
Food Sources Butter, dairy products, meat, chicken Coconut oil and Palm oil
Olive oilAvocadoSesamePeanutCanola oil
WalnutsSalmon Flaxseeds
Structure at Room Temperature
Solid at room temperature Liquid at room temperature
Liquid at roomtemperature
Stability Stable Not very stable Not very stable
Health benefits of MUFA
Monounsaturated fats help in improving blood cholesterol levels
Can decrease heart disease risk
http://www.eatright.org/resource/food/nutrition/dietary-guidelines-and-myplate/choose-healthy-fats
Essential fatty acids:
✓ Not synthesized in the body
✓ Structural part of cell membranes
✓ Major part of lipids in brains and nervous system
✓ Essential for normal growth in infants and children
✓ Transformed into hormone-like substances: (blood clot formation, blood pressure, immune inflammation responses…)
Health benefits of ω-3 fatty acids
✓ Lower blood cholesterol
✓ Lower triglycerides
✓ Decrease risk of blood clot formation
✓ Reduce blood pressure
✓ Improve blood vessel function and delay the build up of plaque in coronary arteries
Decreasing the risk for heart attacks & stroke
https://www.heartfoundation.org.au
Where do we get our ω-3 sources from?
Sources of (ω-3) fatty acids:
1. Seafood2. Plant sources
Seafood
(Fatty fish)Salmon
Tuna
Sardines
Plants:
Walnuts
Flaxseeds
Chia seeds
Canola oil
Soybean oil
Oil and Shelf life
Unsaturated fatty acids:
Have a short shelf life
Become rancid
(double bonds in MUFAs and PUFAs react with
atmospheric oxygen)
HOWEVER!
How can unsaturated fatty acids become more stable for use in the food industry?
Hydrogenation
Hydrogenation:
Chemical process by which hydrogen atoms are added to unsaturated fatty acids (liquid oils)
Upon Hydrogenation fats become:✓more saturated
✓more solid (semi-solid structure)
✓more stable- has a longer shelf life
Hydrogenation
HOWEVER!!
A new type of unsaturated fatty acids are produced:
“TRANS FATTY ACIDS”
Increase the risk for heart diseases by:
↑ LDL and ↓ HDL cholesterol in blood
High Trans Fat Food Choices
High Trans Fat Food Choices
Sources of Trans Fats
The process of hydrogenation used by the food industry:
oCakes, cookies, pie crusts and crackers made from partially hydrogenated vegetable oil
oChips
oPackaged or microwave popcorn
oFried food:
French fries, doughnuts and fried chicken (deep frying)
Can contain trans fat from the oil used in the cooking process
oCreamer and margarine
Cholesterol
Not an essential fat:
Synthesized in the liver of humans
Liver produces ~ 800 to 1500 mg cholesterol/day
Total blood cholesterol should be less than 200 mg/dl
Which foods are rich in cholesterol?
Cholesterol is found in animal products only
Cholesterol-rich foods:
➢ Eggs
➢ Shellfish
➢ Red meats, liver
➢ Dairy products
LDL v/s HDL Cholesterol
LDL-Cholesterol:
Transports cholesterol from
the liver to tissues
Bad cholesterol
Associated withheart disease
HDL-Cholesterol:
Transports cholesterol from tissues back to
the liver
Good cholesterol
Protective role
V/S
Factors that Increase
HDL-cholesterol
ExerciseEstrogen (women)
Weight loss (if obese)
HDL goal >60 mg/dl
Factors that IncreaseLDL-cholesterol
Saturated fat intake
Trans fat intake
Smoking
Obesity
Sedentary lifestyle
LDL goal< 80 mg/dl
Fats and Cardiovascular Diseases
Prevalence of CVDs Globally
CVDs are the number 1 cause of death globally
http://www.who.int/mediacentre/factsheets/fs317/en/
Over 75% of CVD deaths occur in:low- and middle-income countries
How can we prevent heart diseases?
Most cardiovascular diseases can be preventedby addressing behavioral risk factors:
1. Tobacco use
2. Unhealthy diet and obesity
3. Physical inactivity (sedentary lifestyle)
4. Harmful use of alcohol
Using population-wide strategies
http://www.who.int/mediacentre/factsheets/fs317/en/
Individual-Level Management
Risk Factors for CVDs
1. High Blood Cholesterol Levels
2. Smoking
3. Hypertension (high blood pressure)
Other Risk Factors include:
Obesity
Physical Inactivity
Diabetes
Atherosclerosis (cont’d)ATHEROSCLEROSIS
Narrowing/ Hardening of arteries (Atherosclerosis)
Blood Flow Blocked
Heart AttackStroke
Dietary Recommendations
Dietary Recommendations
❖ Excess fat consumption can lead to:Obesity, CVD, and some types of cancer
Total fat intake: 30% of Total daily calories10% of each of SFA, MUFA and PUFA
Dietary cholesterol: ~ 300 mg/day from the diet
Trans fat: should be limited
Dietary Recommendations
AVOID:
Frying your food Even healthy oils can become unhealthy upon
heating
Prolonged consumption of burnt oils can lead to atherosclerosis
Eating processed/ packaged food High in sodium, saturated fat, sugars, and trans fats
CHOOSE:
Healthy alternatives to frying: Baking
Broiling
Grilling
Using oil sprays
Eat fish twice a week
Heart Health & Diet
Lifestyle Changes:
1. Follow a healthy diet
2. Maintain a healthy weight
3. Perform regular physical activity
4. Quit smoking
5. Manage stress
http://www.eatright.org/resource/health/wellness/heart-and-cardiovascular-health/heart-health-and-diet
A Heart-Healthy Diet:
1. Follow a healthy eating pattern across the lifespan
2. Focus on variety and nutrient density
3. Control your meal and snack portion sizes
4. Limit calories from added sugar and saturated fat
5. Reduce sodium intake
6. Choose healthier food and beverages
7. Support healthy eating patterns for all
(With reference to the 2015 Dietary Guidelines for Americans)
http://www.eatright.org/resource/health/wellness/heart-and-cardiovascular-health/heart-health-and-diet
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THANK YOU