Functions of Fats:
- Stores energy
- Keeps our body warm
- Help the absorption of some vitamins and minerals
- A component of our cell membranes
- Sheaths surrounding nerves
- Blood clotting
- Muscle movement
- Inflammation
Good fats that we should have:
- Monounsaturated fat: are recommended to have with Polyunsaturated fats because our body can break down harmful LDL cholesterol in the body.
- Olive oil
- avocado oil
- Peanut oil
- Canola oil
- Avocados
- Most nuts
- Sunflower oils
- Polyunsaturated fats are essential fats that our body requires for normal functions but our body cannot make it. We must get them from the foods. Their functions are:
- Build cell membranes
- The covering of nerves
- Needed for blood clotting
- Muscle movement
- Inflammation
- Induce LDL cholesterol
- Lowers triglycerides
Types of Polyunsaturated fats:
- Omega-3 fatty acids:
- Alpha-linolenic (ALA): flaxseed, soy beans, linseed oil
- (ALA is not so recommended. It requires an enzyme which is very limited, to be converted into EPA and DHA. So maybe only 10-15% of it got converted to EPA and DHA, but the rest are energy or metabolized in other forms)
- Eicosapentanoic acid (EPA): salmon, herring, sardine, mackerel, etc.
- Docosahexaenoic acid (DHA):
- Healthy development of the brain, skin, retina of the eyes
- Some studies show it improves memory and learning
- Foods: fish oil, salmon, white fish, mackerel, herring, swordfish, striped bass, fish roe, trout, mussels, oysters, and breast milk.
- Pregnant women should avoid: mackerel, swordfish and striped bass due to their potential mercury content.
- Helps to prevent or treat heart disease and stroke
- Reduces blood pressure
- Raise HDL
- Lower triglycerides
- Studies have shown wide range of health improvements with omega-3
- Alpha-linolenic (ALA): flaxseed, soy beans, linseed oil
- Omega-6 fatty acids
- Linoleic – vegetables, nuts (safflower, soy beans, Sunflower oils, walnut), soybean oil, seed oils and evening primrose oil
- Gamma-linolenic (GLA) – breast milk, evening primrose oil, black currant, and borage oils
High ratio of omega-3 to omega-6 could reduce risk of cancer, cardiovascular disease, inflammation, developmental disorders, and cognitive aging. A recommended ratio is 1 to 4 omega-6 for every omega-3.
Bad fats are highly recommended to be eliminated from our diet:
Industrial-made trans fat - are the worst fats, should be 100% avoided
- processed/packaged foods with labels saying "partially hydrogenated oil"
- harmful effects in our body:
- increases harmful LDL cholesterol
- reduces beneficial HDL cholesterol
- cause inflammation
- Increase the risk of heart disease, stroke, diabetes, other chronic conditions
- Foods: red meat, whole milk, other whole milk dairies, cheese, coconut oil, commercially baked goods
- increases harmful LDL cholesterol