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Heartline Magazine July - September 2005
Fats – friend or foe?
By Hazel Fergusson
Is fat an important part of our daily diet? Is fat harmful
to our health? Are some fats better than others? Can too much fat cause heart
disease? Is fat and cholesterol one and the same?
The answer to all these questions is yes! With the exception
of the last one. Fat is an important part of the human body. A woman’s body is
composed of about twenty-five to thirty percent of fatty tissue, a man’s body
ten percent less. Body fat has several important jobs; it carries fat-soluble
vitamins ADE&K throughout the body. It protects and insulates body organs and is
essential for the production of sex hormones.
Fat becomes a problem only when there is too much of it, and
the wrong type. A diet high in fat has been linked to an increased risk of
various forms of cancer, including colon and rectal cancer, prostate cancer and
breast cancer. It has also been associated with increased risk of heart attack
and stroke.
However, not all fats are equal. There are many different
types of fat in the food we eat, some good and some bad. Always remember, fat is
fattening. A fat gram is equal to nine calories regardless of the type
Types of fat
Saturated fat.
Polyunsaturated fats.
Monounsaturated fats.
Saturated fats. Fat that is solid at room temperature. It is
found mainly in foods of animal origin, e.g. fatty beef, milk, cheese, lamb,
etc.
Polyunsaturated fats. Mainly from plant sources, e.g.
sunflower/safflower oils. Linolinic acid, which is necessary for cell formation,
is found in these fats. Some types of polyunsaturated oils have been known to
reduce blood cholesterol levels. Some others and all margarines go through a
process called hydrogenation. This makes them useful for baking and increases
the shelf life, but also creates substances called trans-fatty acids, which are
like saturated fat in the body.
Monounsaturated fats. Found in oils such as olive oil,
canola oil, peanut oil, etc. Will raise good cholesterol. Sources – avocado,
cashews, peanuts. Too much saturated fat and hydrogenated vegetable
oil/trans-fat used in the preparation of fast food have been associated with
heart disease. On the other hand, the Omega 3’s found in fish oils and flax seed
oil have been shown to prevent coronary artery disease.
Now to a topic that baffles many of us – Fat and
cholesterol; are they close relatives, or are they different names for one and
the same thing?
Cholesterol is a waxy, yellowish, fat-like substance
produced mainly by the liver and to a lesser degree by the intestines. Like fat,
it is an important part of the body. It is necessary for the production of
vitamin D, is essential for the production of sex hormones, and is needed to
produce cell membranes and the fatty coat that surrounds nerves.
As well as being produced by the body, cholesterol is found
in food. However, it is not necessary to take it in; the body produces enough
for each individual’s needs. Like fat, it becomes harmful only where there is
too much of it.
What is the connection between the two? Some fats,
especially saturated fats and trans-fats, stimulate the production of
cholesterol; therefore high levels of one will be tied to high levels of the
other.
Cholesterol levels
Normal: Less than 200 overall
LDL Less than 70 – 100
HDL More than 40 male
HDL More than 50 female
Fats as well as cholesterol are our friends when managed
well, but, like all friends, can become our enemies when mis-treated.
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