FAT – PART I

The 4 Characteristics

• 1. + foods all come from animals.• - foods all come from plants.• 2. + foods contain more saturated fat.• - foods contain more unsaturated fat.• 3. + foods raise blood cholesterol levels because

saturated fat blocks the liver’s ability to remove cholesterol.

• - foods maintain or lower blood cholesterol levels.• 4. + foods are hardened at room temperature.• - foods remain liquid at room temperature.

EXCEPTIONS TO THE 4 CHARACTERISTICS

• Tropical oils (palm and coconut) come from plants but have lots of saturated fat.

• Fish like salmon and tuna are animals, but have lots of healthy unsaturated Omega 3 oils.

• Margarine is made out of plant oils like corn or safflower. The process of hardening (hydrogenation) changes unsaturated oils to transfatty acids. These are more harmful than saturated fats. Read the labels of packaged bakery goods, chips, and some peanut butters.

SATURATED FAT AND HEART HEALTH

Eating the typical American diet high in saturated fat…..Does what to your blood cholesterol level?

Raises it.If you have high blood cholesterol level, what may happen to

you?Clogged arteries (atherosclerosis), heart attack, high blood

pressure and stroke

When do cholesterol deposits start happening?In old age or in your teenage years?

Teens and sometimes earlier!

SATURATED FAT AND HEART HEALTH

Eating the typical American diet high in saturated fat…..Does what to your blood cholesterol level?

Raises it.If you have high blood cholesterol level, what may happen to

you?Clogged arteries (atherosclerosis), heart attack, high blood

pressure and stroke

When do cholesterol deposits start happening?In old age or in your teenage years?

Teens and sometimes earlier!

THE HEALTHY SIDE OF FAT!

• Fat is an essential nutrient for your body, performing many functions.

• It provides a source of concentrated energy, 9 calories per gram. (Protein and carbs only have 4 calories per gram.)

• It can be stored efficiently.• It satisfies your appetite and gives flavor to food.• It carries certain vitamins: A, D, E, and K.• It forms a part of your cell structures.

EVALUATION OF THE FAT CONTENT OF YOUR DIET

• Examine a typical family dinner.• Label your HIGH FAT ANIMAL FOODS first – HFA. Look for

butter, fatty meats like pepperoni, sausage, bacon, hamburger, steak, pork, chicken skin, cheese, ice cream, sour cream, cream cheese, whole and 2% milk or yogurt.

• Label your HIGH FAT PLANT FOODS – HFP. Look for vegetable oils, salad dressings, mayonnaise, nuts, avocados, olives.

• Label your TRANSFATTY ACIDS – TA. Look for chips, packaged cookies, donuts, cake, piets, muffins, crackers, French fries.

• Label your fish with heart healthy OMEGA 3 OILS – O3.

FAT EVALUATION Continued• Tally your results.• HFA _____• HFP _____• TF_______• O3______• Do you have 2 or less animal fats?____• Do you have 2 or more plant fats? ____• Do you have 0 trans fatty acids? ______• Do you have at least 1 omega 3 oil? ____• The more “yes” answers you have, the lower your risk of heart

disease.• Write a statement about your risk. How could you improve?