Facts on Fats
Facts on Fats
Fat supplies the body with needed vitamins and provides energy for daily activities . Too much fat in the diet can lead to blocked blood vessels , which can cause heart attack , stroke , and other problems .
How much fat do you need ?
Fat is a concentrated source of energy that provides 9 calories with every gram . The American Heart Association in May 2008 stated that 25 % - 35 % of daily calories should come from fat . Bariatric surgery patients should aim for 35 grams of mono- and poly-unsaturated fats daily .
The type of fat that you eat is just as important as the amount of fat that you eat . Types of fat include :
• Saturated fats This type of fat tends to raise blood cholesterol – especially LDL cholesterol – even more than does eating food high in cholesterol .
• Trans fats Trans fatty acids are formed when a liquid fat is turned into a solid one during a process called hydrogenation . Trans fats have the same cholesterol-raising effect that saturated fats do . They also lower your HDL ( good ) cholesterol . Limit your trans fat intake as much as possible .
• Cholesterol Eating animal foods can increase cholesterol . Cholesterol is needed , but the body makes all we need . Too much cholesterol in the diet has been linked to an increased risk of heart disease .
• Monounsaturated fats This is the best type of fat . Eating monounsaturated fats rather than saturated fats will help reduce both total and LDL ( bad ) cholesterol . And , they do not lower HDL ( good cholesterol ).
• Polyunsaturated fats Moderate amounts of polyunsaturated fats in the diet are fine . Substituting polyunsaturated fats for saturated fats will reduce both total cholesterol and LDL ( bad cholesterol ). Too many polyunsaturated fats in your diet may lower HDL ( good ) cholesterol .
• Omega-6 fatty acids – decrease total and LDL cholesterol
• Omega-3 fatty acids – decrease triglycerides
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