Lipid & Fat: Overview What is a lipid? Triglycerides = Fat Triglycerides, Phospholipids and Sterols Triglycerides = Fat Saturated & unsaturated Essential fatty acids Omega 3 & Omega 6 Trans fat Why do you need fat? How does fat & cholesterol travel through your body? LDL & HDL How to eat to prevent heart disease Good fat & bad fat Nutrition 10

Lipids Triglycerides Phospholipids Sterols Fats and oils The body can make what it needs Lecithin Sterols Cholesterol Nutrition 10

Triglycerides Major lipid in the diet and your body Fat in food = Triglycerides Fat in your blood & fat cells = Triglycerides Fat = Triglycerides Made of glycerol and 3 fatty acids Nutrition 10

Fatty Acids 2 Types of Fatty Acids The Type of Fatty Acid Determines: Saturated fatty acids Unsaturated fatty acids Monounsaturated Polyunsaturated The Type of Fatty Acid Determines: Whether the fat is solid or liquid at room temperature Whether the fat is healthy or unhealthy for you Nutrition 10

Saturated Fatty Acid All single bonds between carbons Saturated “full” with hydrogen atoms Solid at room temperature Nutrition 10

Saturated Fat Sources: Animal: Beef, salami, bacon, eggs (yolk), dairy products (milk, butter, ice cream) Tropical Oils: coconut oil, palm oil & products made with these oils Health effects: Increases LDL “bad” cholesterol in the blood Nutrition 10

Unsaturated Fatty Acids Not saturated with hydrogen Liquid at room temperature 2 types Monounsaturated Polyunsaturated Nutrition 10

Monounsaturated Fatty Acid 1 double bond One double bond: Not saturated “not full” with hydrogen Liquid at room temperature Nutrition 10

Monounsaturated Fat Sources: Plant Foods: Olive oil, canola oil, peanuts, almonds, pecans, avocado, olives Health effects: Decreases LDL “bad” cholesterol Increases HDL “good” cholesterol Nutrition 10

Polyunsaturated Fatty Acid 2 or more double bonds Liquid at room temperature Nutrition 10

Polyunsaturated Fat Sources: Plant Foods: Vegetable oil (soybean, corn, sunflower, etc), sunflower seeds, mayonnaise Health effects: Decreases LDL “bad” cholesterol Decreases HDL “good” cholesterol (not good!) Nutrition 10

Essential Fatty Acids Polyunsaturated fats that can not be made in the body Omega 3 (linolenic) double bond 3rd carbon Omega 6 (linoleic) double bond 6th carbon Nutrition 10

Polyunsaturated Fatty Acid Nutrition 10

Omega 3 Fatty Acids Benefits: Sources: Long chain omega 3 (EPA & DHA) in fish is most beneficial! Reduce risk of heart disease and stroke May prevent blood clots & promote flexible blood vessels Decrease inflammatory response May help prevent depression Sources: Fish: Herring, salmon, anchovies, sardines, cavier, bluefish, tuna, catfish, striped bass, trout, swordfish, halibut, pollock, flounder, cod, mackerel, shrimp, oysters, scallops, mussels, crab Walnuts, flaxseed, algae (short chain omega 3) Fortified eggs & milk Fish supplements (500-600 mg/day) Soybean & canola oil - no positive health effects Nutrition 10

Pair-Share – Omega 3 What foods do you currently eat with omega 3? What foods do you like with omega 3 fatty acids but don’t eat often? Would you like to increase your intake of omega 3 fatty acids? If so…how would you do this? Fish: Herring, salmon, anchovies, sardines, bluefish, caviar, tuna*, catfish, striped bass, trout, swordfish*, halibut*, pollock, flounder, cod, mackerel, shrimp, oysters, scallops, mussels ,crab (*high in mercury) Walnuts, flaxseed, algae Fortified eggs & milk Omega 3 fish supplements (500-600 mg/day) Nutrition 10

Triglycerides Fat in food contains several different types of fatty acids. Most fat contains 1 predominate type of fatty acid. Fat is named according to the predominate fatty acid. Nutrition 10

Fats and fatty acid composition Nutrition 10

Trans Fat Hydrogenation makes Trans Fat Negative Health Effects: Transfat created by adding hydrogens to a polyunsaturated fat. Creates “partially hydrogenated” or “hydrogenated” oil Makes an unsaturated oil more solid at room temperature, thus more shelf stable Negative Health Effects: Increases LDL “bad” cholesterol Decreases HDL “good” cholesterol Most harmful of all the fats Must be included on food labels Nutrition 10

Cis vs Trans Fatty Acids Cis fatty acids Chain is bent Occur naturally Trans fatty acids Chain is straighter Produced by hydrogenation Nutrition 10

Challenge Questions: FAT Omega 3, 6 & 9 are all important to consume. True False Which is the healthiest oil? Coconut oil Olive oil Canola oil A food referred to as “monounsaturated” (such as avocados) does not have any saturated fat. Nutrition 10

Why do you need fat? Energy Source Insulation & Protection Provides 9 calories per gram Supplies 60% of body’s resting energy needs Form of stored energy in adipose tissue Insulation & Protection Carries fat-soluble vitamins Flavor & Satiety Nutrition 10

How does fat become a part of you? Stomach breaks down about 30% of fat MOST DIGESTION occurs in SMALL INTESTINE Bile and pancreatic lipase break fat into monoglycerides and free fatty acids After absorption inside intestinal wall, the triglyceride is remade Fat, cholesterol and phospholipds (all lipids) join with protein to form a lipoprotein carrier – chylomicron. Fat travels via lipoproteins in the bloodstream Nutrition 10

Lipoproteins “Packages” that transport lipids in the blood to cells and liver Nutrition 10

Phospholipids Glycerol with 2 fatty acids and a phosphate nitrogen component Compatible in fat and blood (water) Major component of cell membranes allowing fatty & water soluble substances into cell Coat the surface of lipoproteins Nutrition 10

Cholesterol Used to make bile (needed for digestion of fat) Abundant in cell membranes, nerve & brain tissue NOT ESSENTIAL - The body makes it Made in liver. Only found in animal products. Food with high saturated fat & trans fat increases blood cholesterol MORE THAN food that has cholesterol (shrimp, egg yolks…) Nutrition 10

Composition of Lipoproteins Nutrition 10

Lipoproteins in the Body LDL: Low-density lipoproteins (bad) Deliver cholesterol to cells High LDL -risk factor for heart disease HDL: High-density lipoproteins (good) Removes cholesterol – protective High HDL–reduces risk for heart disease Lipoprotiens – NOT in foods, ONLY in blood! Nutrition 10

The “Good” vs “Bad” Fat The Good: Unsaturated Fat Monounsaturated Fat Lower harmful LDL cholesterol Raise the helpful HDL cholesterol Foods: Olive oil, olives, peanuts, almonds, pecans, avocado, canola oil and peanut oil Polyunsaturated Fat Decrease the helpful HDL cholesterol (not good) Foods: Soybean & corn oil (and foods made with these oils), mayonnaise, sunflower seeds Nutrition 10

The “Good” vs “Bad” Fat The Bad: Trans & Saturated Fat Trans Fat Increases harmful LDL cholesterol Decreases helpful HDL cholesterol Foods with partially hydrogenated oil: margarine, crackers, cookies, peanut butter, fast food, popcorn…check label! Saturated Fat Raises harmful LDL cholesterol Foods: Beef, bacon, dairy (except fat free), butter, cheese, ice cream, coconut & palm oil (cookies, crackers, cakes and donuts) Nutrition 10

How to Eat to  Heart Disease Fat Less than 10% calories from saturated fat Choose products with 0 trans fat. Choose monounsaturated fats (olive oil, avocado, nuts) Minimize omega 6 polyunsaturated oils (soy & corn oil, mayo and processed foods with these ingredients) Choose fiber-rich foods Aim for 25-35 grams per day Nutrition 10

How to Eat to  Heart Disease Include Omega-3 foods Eat fatty fish 1-2 times/week (most helpful!) Walnuts, flaxseed, algae, fortified eggs & milk Seafood Watch app. Guide to sustainable seafood Consider Fish oil supplements 500 – 600 mg/day recommended (EPA & DHA) Limit cholesterol <300 mg per day Nutrition 10

De Anza Health Services* Office visit $10 Blood draw $3 Lipid panel $5 TOTAL $18 Good to know your blood lipids and periodically recheck (cholesterol, LDL, HDL, triglycerides) * Hinson Campus Center, Lower Level

CQ FAT: Write “revised” ideas on back of notecard Can a food be “cholesterol free” & raise your “bad” cholesterol? Yes or No? Why or why not? Heart disease is #1 cause of death in this country…what role does fat play? Nutrition 10