1. 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

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

3. 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

4. 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

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

6. 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

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

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

9. 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

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

11. 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

12. 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

13. Polyunsaturated Fatty Acid
Nutrition 10

14. 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 ( mg/day)
Soybean & canola oil - no positive health effects
Nutrition 10

15. 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 ( mg/day)
Nutrition 10

16. 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

17. Fats and fatty acid composition
Nutrition 10

18. 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

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

20. 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

21. 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

22. 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

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

24. 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

25. 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

26. Composition of Lipoproteins
Nutrition 10

27. 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

28. 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

29. 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

30. 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 grams per day
Nutrition 10

31. 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

32. 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

33. 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