Publication gives information on the different types of fat and cholesterol and the health effects of both

Lauritzen, Georgia C., Ph. D.

Saunders, Kris

English

DigitalCommons@USU

Utah State University DigitalCommons@USU Archived Food and Health Publications Archived USU Extension Publications 8-21-1988 Fat & Cholesterol Georgia C. Lauritzen Ph. D. Utah State University Kris Saunders Utah State University Follow this and additional works at: https://digitalcommons.usu.edu/extension_histfood  Part of the Human and Clinical Nutrition Commons Warning: The information in this series may be obsolete. It is presented here for historical purposes only. For the most up to date information please visit The Utah State University Cooperative Extension Office Recommended Citation Lauritzen, Georgia C. Ph. D. and Saunders, Kris, "Fat & Cholesterol" (1988). Archived Food and Health Publications. Paper 11. https://digitalcommons.usu.edu/extension_histfood/11 This Factsheet is brought to you for free and open access by the Archived USU Extension Publications at DigitalCommons@USU. It has been accepted for inclusion in Archived Food and Health Publications by an authorized administrator of DigitalCommons@USU. For more information, please contact digitalcommons@usu.edu. Cooperative Extension ServiceUtah State UniversityNutrition andFood SciencesFact SheetEL223FAT & CHOLESTEROLFats provide the body's mostconcentratedsourceof energy. They also supply essential fatty acids re-quired for good health and enable you to absorb certainvitamins (A, D, E, andK). However, mostofus tend toconsume too much fat since it can be found in manyfoods."Visible" fats account for half of all the fats weeat, such as butter, cream, oil and salad dressings. Therest we cannot see...the fat in well-marbled meat, eggs,liver, coconut, milk, luncheon meat and cheese. These"invisible" fats are also found in our favorite goodies,such as ice cream, cookies, pastries and crackers.There are three basic types of fats:MONOUNSATURATED FATS havelittle effect on blood cholesterol levels, they neitherincrease or decrease it. Olive and peanut oils are highin monounsaturated fats.SATURATED FATS are usually fats ofanimal origin and are SOLID at room temperature.These fats may tend to INCREASE blood cholesterollevels. Fats in meat and dairy fats are highly saturated.A few vegetable sources such as coconut and coconutoil, palm oil and cocoa butter (found in chocolate)contain high amounts of saturated fats.POLYUNSATURATED FATS are usu-ally fats of plant origin and are LIQUID at roomtemperature. These fats may help DECREASE thecholesterol level in your blood. Vegetable oils vary inthe degree of unsaturation, with safflower oil being thehighest in polyunsaturates. Other polyunsaturatedvegetable oils are sunflower, corn, cottonseed, soy andsesame seed. Remember, not all vegetable oils are highin polyunsaturated fats; for example, olive, peanut, co-conut and palm oils are not. Hydrogenated fats areliquid oils which have been chemically changed intomore saturated solid fats, such as shortening or somemargarines.TYPE OF OIL PERCENT PERCENT PERCENTOR FAT POLYUNSATURATED MONOUNSATURATED SATURATEDSafflower Oil 74 17 9Sunflower Oil 64 26 10Corn Oil 58 29 13Average Vegetable Oil(Soybean & Cottonseed) 40 47 13Peanut Oil 30 51 19Chicken Fat (Schmaltz) 26 45 29Olive Oil 9 77 14Ave. Vegetable Shortening 20 48 32Lard 12 48 40Beef Fat 4 48 48Butter 4 35 61Palm Oil 2 17 81Coconut Oil 2 12 86All fats and oils are equally high in calories. Forhealthy Americans it is recommended that the total notexceed 30-35 percent ofcalories with 1/3 saturated, 1/3monounsaturated and 1/3 polyunsaturated. That meansthe average individual should limit the total amount andincrease polyunsaturates.CHOLESTEROL is a fat-like substancemanufactured naturally by the body. It is also present infoods we eat. The main dietary sources of cholesterolare foods of animal origin such as cream, butter, mostcheese and egg yolk. A limited amount ofcholesterol isimportant for the regulation of certain body functions,but high levels of cholesterol in the bloodstream mayform fatty deposits in the arteries. These deposits mayslow or block the flow of blood through the body,resulting in a heart attack or stroke.Studies indicate that cholesterol in the blood-stream can be lowered by controlling the amounts andtypes of fats we eat. It is suggested that we consume 300mg or less per day.Scientists cannot say for sure that lowering yourblood cholesterol by eating less saturated fats and cho-lesterol will prevent or delay heart disease, but manybelieve that it does help. Eating less total fat is a safe wayto reduce calories and cholesterol consumption. Andlosing weight can reduce the effects of other heartdisease risk factors and improve your overall health.OMEGA-3 FATTY ACIDS. The con-sumption of a specific type of polyunsaturated fat,omega-3 fatty acids, has recently been thought to bebeneficial in preventing coronary heart disease. Fairlyhigh levels are found in fish. Frequent consumption offish (2 times/week) is recommended although supple-ments of omega-3 fatty acids are not recommendedbased on current research findings.If you want to reduce saturated fat, cholesteroland calories in your family's meals, here are somesuggestions:I. Choose lean meat, fish, poultry, dry beans and peasas your protein sources.2. Moderate your use ofeggs and organ meats (such asliver).3. Limit your intake of butter, cream hydrogenatedmargarines, shortenings, and coconut oil, and foodsmade from such products.4. Trim excess fat off meats.5. Broil, bake or boil ratherthan fry in preparing foods.6. Read labels carefully to determine both amount andtypes of fat contained in foods.Written by:Georgia C. Lauritzen, PhD.Food & Nutrition SpecialistKris SaundersCache County Home EconomistThe Utah Cooperative Extension Service. an equal opportunity employer, provides programs andservices to all persons regardless of race, age. sex. color. religion. national origin or handicap.lssucd in rurlhcrance orCoopcralivc EXlension work. AclS of May 8 and June 30, 1914, in cooperation wilh the U.S.Dcparuncnl of Agriculture. R. Paul Larsen. Vice PrcsidCnl and Director. Cooperative Extension Service, Ulah Slale University.(8-21-88)

Fat & Cholesterol

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Fat & Cholesterol

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