Fats: An In Depth Discussion

Fats: An In Depth Discussion

Presented by:Presented by:

Professor Steven P. Dion – Salem State CollegeProfessor Steven P. Dion – Salem State College

Sport, Fitness & Leisure Studies Dept.Sport, Fitness & Leisure Studies Dept.

Fats: An In Depth Discussion - Dion

2

Primary Sources for Americans

MOSTLY animal products: MOSTLY animal products: Cows – fed on grainsCows – fed on grains Pigs – fed on grainsPigs – fed on grains Chicken - fed on grainsChicken - fed on grains

Plant sources: Plant sources: Nuts & SeedsNuts & Seeds SoySoy Coconuts / Palm oilsCoconuts / Palm oils AvocadosAvocados


3

Health Problems Associated w/ Fats

Heart Disease - (atherosclerosis)Heart Disease - (atherosclerosis) Cancer - Cancer - Strokes Strokes High blood pressure High blood pressure Hypertension Hypertension Overweight / ObesityOverweight / Obesity


4

WHY DO WE LIKE FAT?

TASTE TASTE SATIETYSATIETY COMFORT / DEPRESSION COMFORT / DEPRESSION ILLNESS / SICK ILLNESS / SICK TIMETIME PLEASURE!!!!PLEASURE!!!!


5

WHAT ARE FATS / LIPIDS

Similar to carbohydrates molecularly - but Similar to carbohydrates molecularly - but more carbon and hydrogen atoms.more carbon and hydrogen atoms.

Twice the amount of calories than carbs and Twice the amount of calories than carbs and proteins (9 cals per gram)proteins (9 cals per gram)

98% of dietary fats exist as triglycerides98% of dietary fats exist as triglycerides 90% of fat resides as adipose fat90% of fat resides as adipose fat


6

Key Questions to Consider Do we eat too much fat? Do we eat too much fat?

Ideally we should consume 20-30% of total cals Ideally we should consume 20-30% of total cals from fats/lipids.from fats/lipids.

Does fat cause heart disease? Does fat cause heart disease? Only Only Saturated Fats and Transfatty AcidsSaturated Fats and Transfatty Acids are are

linked to Coronary Heart Disease.linked to Coronary Heart Disease. What are fats/lipids essential for:What are fats/lipids essential for:

Organ protectionOrgan protection Temperature regulationTemperature regulation 90% of daily energy 90% of daily energy Transport of fat soluble vitamins – A, D, E, KTransport of fat soluble vitamins – A, D, E, K


7

Types / Categories

Saturated and Unsaturated Saturated and Unsaturated Monounsaturated and PolyunsaturatedMonounsaturated and Polyunsaturated Simple LipidsSimple Lipids Compound LipidsCompound Lipids Derived LipidsDerived Lipids


8

Major Types / Categories Saturated:Saturated: Butter & Lard (solid at room temp) Butter & Lard (solid at room temp) Unsaturated:Unsaturated: Oils (liquid at room temp) Oils (liquid at room temp) Monounsaturated:Monounsaturated: Olive, Canola, Peanut oils, Olive, Canola, Peanut oils,

(healthiest) (healthiest) The fatty acid contains only one double The fatty acid contains only one double

bond between the carbon chain.bond between the carbon chain. Polyunsaturated:Polyunsaturated: Sun flower, Soybean, Corn, Sun flower, Soybean, Corn,

Safflower oils (less healthy)Safflower oils (less healthy) The fatty acid contains two or more double The fatty acid contains two or more double

bonds along the main carbon chain.bonds along the main carbon chain.


9

Simple Lipids ““Neutral fats” = triglycerides Neutral fats” = triglycerides

Most plentiful fats in the body Most plentiful fats in the body Approx. 95-98% of the fats in the Approx. 95-98% of the fats in the

body)body) Constitutes major storage form of fat Constitutes major storage form of fat

in adipose cellsin adipose cells Waxes = Beeswax (not honey)Waxes = Beeswax (not honey)


10

Compound Lipids Lipoproteins Lipoproteins (LDL, VLDL & HDL)(LDL, VLDL & HDL)

VLDL VLDL – Very Low Density Lipoproteins– Very Low Density LipoproteinsPrecursor to LDL.Precursor to LDL.Formed in the liver form fats, carbs, Formed in the liver form fats, carbs,

alcohol, and cholesterolalcohol, and cholesterolIt’s 95% fat (60% of that is It’s 95% fat (60% of that is

triglyceride)triglyceride)Transport triglycerides to muscles Transport triglycerides to muscles

and adipose sitesand adipose sites


11

Compound Lipids LDLLDL – Low Density Lipoproteins – Low Density Lipoproteins

Once acted on by the enzyme lipoprotein Once acted on by the enzyme lipoprotein lipase, it becomes more dense.lipase, it becomes more dense.

Delivers cholesterol to the arterial tissueDelivers cholesterol to the arterial tissue LDL then oxidizes and participates in the LDL then oxidizes and participates in the

proliferation (rapid reproduction) of proliferation (rapid reproduction) of smooth muscle cells and other smooth muscle cells and other unfavorable changes that damage and unfavorable changes that damage and narrow the artery.narrow the artery.


12

Compound Lipids HDL HDL – High Density Lipoproteins– High Density Lipoproteins

Produced by liver and small intestineProduced by liver and small intestine Is 50 % protein, 20% lipid, 20% cholesterol Is 50 % protein, 20% lipid, 20% cholesterol Has a protective effect against heart Has a protective effect against heart

diseasedisease Acts as a scavenger in the reverse Acts as a scavenger in the reverse

transport of cholesterol. transport of cholesterol. It removes cholesterol from the arterial It removes cholesterol from the arterial

wall and delivers it to the liver for wall and delivers it to the liver for incorporation into bile.incorporation into bile.


13

Derived Lipids/Cholesterol They form from simple and compound lipidsThey form from simple and compound lipids CholesterolCholesterol

The most widely known derived lipidThe most widely known derived lipid Exists only in animal tissueExists only in animal tissue Obtained either through diet or internal Obtained either through diet or internal

productionproduction Internal production (endogenous) is Internal production (endogenous) is

increased with a diet high in saturated fats increased with a diet high in saturated fats – not cholesterol rich foods– not cholesterol rich foods

70% of the cholesterol synthesized occurs 70% of the cholesterol synthesized occurs in the liverin the liver


14

Functions of Cholesterol Participates in the following:Participates in the following:

Building of plasma membranesBuilding of plasma membranes Synthesis of vit D Synthesis of vit D Adrenal gland & sex hormones Adrenal gland & sex hormones

productionproductionestrogen, progesterone and androgenestrogen, progesterone and androgen

Bile productionBile production Forming tissues, organs, & fetal body Forming tissues, organs, & fetal body

structuresstructures


15

Cholesterol and the Heart Those who have high LDL cholesterol and serum Those who have high LDL cholesterol and serum

cholesterol levels have a higher likelihood of cholesterol levels have a higher likelihood of suffering from heart disease. suffering from heart disease.

Those who smoke, are physically inactive, obese, Those who smoke, are physically inactive, obese, and have untreated hypertension are at an even and have untreated hypertension are at an even greater risk.greater risk.

High levels of LDL and diets high in saturated fats High levels of LDL and diets high in saturated fats promotes the process of promotes the process of atherosclerosisatherosclerosis due to the due to the depositing of depositing of plaqueplaque on the lining of the medium on the lining of the medium and large arteries, which eventually narrows and and large arteries, which eventually narrows and closes them = angina / death of the heart tissue. closes them = angina / death of the heart tissue.


16

Recommended Dietary Intake Saturated Fats – 5% of the fat dietSaturated Fats – 5% of the fat diet Polyunsaturated Fats – 5-10% of the fat dietPolyunsaturated Fats – 5-10% of the fat diet Unsaturated Fats – Unsaturated Fats – 70-80%70-80% of the diet. of the diet. Balance omega 3’s and 6’s – to insure proper Balance omega 3’s and 6’s – to insure proper

cell structure. cell structure. Too much 6 increases cell/artery rigidity.Too much 6 increases cell/artery rigidity. 6 is found in most vegetables, 3 is =in 6 is found in most vegetables, 3 is =in

green leafy veggies, flax, hemp, walnuts, green leafy veggies, flax, hemp, walnuts, soy.soy.


17

Additional Info

““High amounts of saturated fats (depending on their High amounts of saturated fats (depending on their source) can lead to higher serum cholesterol levels - source) can lead to higher serum cholesterol levels - which can lead to arterial damage and the over which can lead to arterial damage and the over production of LDL cholesterol production of LDL cholesterol (possible defense or (possible defense or repair mechanism)repair mechanism) which increases proliferation of which increases proliferation of smooth muscle tissue on arterial walls as well as smooth muscle tissue on arterial walls as well as atherosclerosis atherosclerosis (plaque build up)(plaque build up) which can lead to which can lead to decreased flow of blood and oxygen to a part / decreased flow of blood and oxygen to a part / section of a heart / brain which then can lead to section of a heart / brain which then can lead to heart attacks/ strokes and other circulatory disordersheart attacks/ strokes and other circulatory disorders


18

Additional Info Heart Disease Background InformationHeart Disease Background Information

If is difficult to blame diet alone to blame If is difficult to blame diet alone to blame on heart disease. on heart disease.

Death from heart disease became prevalent Death from heart disease became prevalent in 1920-50’s. Since the 1960’s it has in 1920-50’s. Since the 1960’s it has continued to decrease - possibly due to the continued to decrease - possibly due to the use of aspirin and antibiotics / and use of aspirin and antibiotics / and decreasing smoking of men. decreasing smoking of men.

As other cultures begin to eat more like us As other cultures begin to eat more like us - their heart disease increases.- their heart disease increases.


19

Additional Info Things we can do to decrease heart and circulatory diseaseThings we can do to decrease heart and circulatory disease AspirinAspirin - - (willow bark) - not sure how it worked until (willow bark) - not sure how it worked until

prostaglandin's - first thought it helped thin the blood prostaglandin's - first thought it helped thin the blood which lead to less arterial clotting - but we now which lead to less arterial clotting - but we now understand that it helps decrease the inflammation effect understand that it helps decrease the inflammation effect on the arteries in addition to on the arteries in addition to decreasing colon & decreasing colon & esophageal cancer.esophageal cancer.

Antibiotic usageAntibiotic usage - helps deal with arterial inflammation - helps deal with arterial inflammation Healthy Fatty Acids / Essential fatty acids:Healthy Fatty Acids / Essential fatty acids: - (we don’t - (we don’t

produce them) omega 3 and omega 6 fatty acids - have to produce them) omega 3 and omega 6 fatty acids - have to get them from plants or the animals that eat the plants.get them from plants or the animals that eat the plants.

Fats: An In Depth Discussion

Documents

Transcript of Fats: An In Depth Discussion