Understanding Fat and Cholesterol

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Understanding Fat and Cholesterol JoAnn Guest Apr 23, 2003 18:23 PDT

Understanding Fat and Cholesterol

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Blood Lipid Parameters:

The National Cholesterol Education program recommends that everyone over

the age of 20 be tested for cholesterol at least once every 5 years.

 

 

Total Cholesterol

< 200 mg/dL

200-239 mg/dL

= 240 mg/dL

Low-Density Lipoproteins (LDL)

< 130 mg/dL

130-159 mg/dL

= 160 mg/dL

High-Density Lipoproteins (HDL)

 

35 mg/dL

(values >60 mg/dL are considered a negative risk factor)

 

Triglycerides

< 200 mg/dL

 

The National Cholesterol Education Program

 

 

Lipids (Fats) Explained:

 

Fats, or lipids, can be divided into three general categories:

Triglycerides, Phospholipids and Sterols.

 

Triglycerides - (fats and oils) This is the main form of fat in the

diet. Triglycerides provide us with energy, insulates, cushions and

protects internal organs and helps our bodies use carbohydrates and

proteins more efficiently. Triglycerides can be further divided into the

following categories:

 

 

Saturated fats - Usually solid at room temperature, saturated fats

contain the maximum number of hydrogen atoms (saturated with hydrogen).

Saturated fats are considered the most detrimental to health.

 

Monounsaturated fats - Liquid at room temperature, monounsaturated fats

include olive and canola oils.

 

This type of fat tends to lower " bad "

LDL cholesterol while leaving the " good " HDL cholesterol unchanged.

 

 

 

Polyunsaturated fats - Liquid at room temperature, polyunsaturated fats

include corn oil, safflower oil and sunflower oil.

 

This type of fat

tends to lower both " bad " LDL and " good " HDL cholesterol.

 

Hydrogenated fats - This fat results from a process where hydrogen atoms

are added back to polyunsaturated or monounsaturated fats to protect

against rancidity . This procedure effectively causes hydrogenated fats

to become saturated fats. Thus, if a food lists partially hydrogenated

oils among its first three ingredients, it usually contains alot of

trans-fatty acids and saturated fats.

 

Trans-fatty acids - In nature, most unsaturated fats are cis-fatty

acids. During hydrogenation, the molecular structure changes from cis-

to trans-fatty acids.

 

Trans-fatty acids increase " bad " LDL cholesterol

and lower " good " HDL cholesterol, which may increase heart disease risk.

 

Essential fatty acids - Essential fatty acids must be supplied by the

diet. The body uses essential fatty acids to maintain the structural

parts of cell membranes. They are also used as a component in the

production of hormone-like substances (eicosanoids) that help regulate

blood pressure, clot formation, and maintain the immune response.

 

Linoleic Acid - The Omega-6 family. Common sources for these essential

fatty acids are vegetable oils and meats. Most individuals can ensure

an adequate intake of Omega-6 fatty acids by including grains, seeds,

leafy vegetables, and small amounts of vegetable oils and meats in the diet.

 

 

Linolenic Acid - The Omega-3 family. Linolenic acid is a major

component of the communicating membranes of the brain, and is active in

the eye's retina. It is essential for growth and development. Fish, in

particular, is abundant in both Omega-3 and Omega-6 fatty acids.

 

 

Phospholipids - (eg. non-gmo soy lecithin) Phospholipids help transport

fat-soluble vitamins, hormones and other substances through cell

membranes. Because they can dissolve in both water and fat, they act

as an emulsifier, helping to keep fats suspended in body fluids and

blood.

 

The liver can produce all the body's phospholipids from scratch,

therefore it is not an essential nutrient.

 

 

Sterols - Sterols include cholesterol, vitamin D and sex hormones. The

are a component of bile, sex hormones (testosterone), adrenal hormones

(cortisol) and are a structural component of cell membranes. 9/10 of

the body's cholesterol is stored in cells.

 

Cholesterol - The liver manufacture about 800-1500 mg. of cholesterol

per day, which contributes much more to total body cholesterol than does

diet.

 

The liver can also make cholesterol from carbohydrates, proteins

or fat.

 

Only animal foods contain cholesterol. Excess cholesterol

harms the body when it forms deposits on artery walls, leading to

atherosclerosis and heart disease.

 

Cholesterol can be further divided

into HDLs and LDLs:

Low-Density Lipoproteins (LDL) - Considered " bad " cholesterol. It is

produced in the liver and circulates through the body, transporting fat

to the muscles, heart, fat stores and other tissues.

 

High-Density Lipoproteins (HDL) - Considered " good " cholesterol. It is

produced by the liver to carry cholesterol and phospholipids from the

cells back to the liver for recycling and/or excretion. Because HDLs

represent cholesterol removal from arteries and blood to the liver for

breakdown and disposal, it is considered " good " cholesterol. Therefore,

 

 

high levels of HDL cholesterol is considered a *negative* risk factor for

heart disease.

 

JoAnn Guest

mrsjo-

DietaryTi-

http://www.geocities.com/mrsjoguest/EFAs.html

 

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