Lipids: Fats and Oils

1
Lipids Fats and Oils

• Many types of lipids in the bodytriglycerides,
  sterols, phospholipids, fat sol vits etc.
• Primary type of dietary lipid _________ (TG)
• Primary type of lipid stored in the body_______
• TG Glycerol Backbone 3 Fatty Acids
• C-----Fatty Acid
• l
• C----Fatty Acid
• l
• C----Fatty Acid

2
Lipid Transport in Blood

• Problem.fats and blood do not mix!
• Solution..lipoproteins (LP) are made
• Closer look.
• 1. TG digested to _____ and ____
• 2. TG re-made in Small Intestine wall
• 3. Coated w/protein (now called LP)
• 4. LP? into lymph? blood ? cells
• Several types of lipoproteins exist

3
Lipoproteins

• All are lipid and protein combos
• We do not eat these
• Transport fatty substances through body
• Chlyomicronsformed in sm intest. wall
• VLDLvery low density LP
• LDLlow density LP
• HDL.high density LP (heart healthy)
• More later under topic of vascular disease

4
Jobs of various body lipids Table 18.1

• Excellent source of
• Calories (____Cal/gm)
• Fat soluble vitamins (__, __, __, __)
• Essential fatty acids
• insulation
• taste/flavor
• carries fat soluble vits and essential fatty
  acids
• protection
• cell membrane component
• storage form of energy

5
Dietary Oils

• ______ at room temp
• Found mostly in plants and fish
• High in poly/monounsaturated fatty acids
• __ cholesterol in plant oils
• Generally ___ in saturated fatty acids
• Generally considered heart healthy

6
Dietary Fats

• Fats
• Animal products
• Solid at room temp
• High fat foods also often high in cholesterol
  (important exceptions avocado, nuts, olives)
• Also likely high in saturated fat content
• Generally associated w/ _______ risk of heart
  disease

7
Types of Fatty Acids

• Saturated Fatty Acids (SFA)
• No _______ bonds
• Mostly in animal products tropical oils
• Tend to be ___ at room temp (liquid in body)
• Dietary intake SFA directly correlates with
  blood LDL (_____) cholesterol levels
• SFA _____ LDL cholesterol
• SFA lowers HDL (_____) cholesterol

8
Monounsaturated Fatty Acids (MUFA) Table 18.5

• One double bond
• Liquid at room temp
• Best food sources
• olive and canola oil, avocado, nuts
• A heart healthy fatdecreases risk for CHD
• lowers LDL (bad) cholesterol
• raises HDL (good) cholesterol

9
Polyunsaturated Fatty Acids(PUFA)

• Two or more _____ bonds
• Common in vegetable oils
• Liquid at room temp
• Usually a good source of Vitamin ___(antiox)
• Impact on CHD risk?LDL (bad cholesterol) but
  also?HDL (good cholesterol)
• All Essential Fatty Acids (EFA) are polyunsat.

10
Essential Fatty Acids (EFA)

• Two EFAs are required in the diet
• Linoleic Acid (omega __ fatty acid)
• Alpha-Linolenic Acid or ALA (omega __ fatty
  acid)
• Both are PUFAs w/ unique jobs
• Can be used as an energy source
• Excess is _____ in the body as fat

11
Omega 3 Fatty Acids

• ALA (essential fatty acid)? EPA and DHA (made in
  body)
• Proposed health enhancing role of Omega 3FA
• decrease TG
• possibly improve blood pressure, improve mood
• thins blood (good/bad), decrease irregular
  heartbeats
• Food Sources
• 1 Fish (esp cold water fatty fish like
  salmon/tuna
• EPA/DHA ready made
• 2 Flaxseed meal, soybeans/tofu, walnuts, canola
  oil, flaxseed, dark leafy
  greens ALA rich sources
• Heart healthy dose 650 mg EPA /day
• Therapeutic dose 1-4 grams/ day (high dose thins
  blood)

12
Am Heart Assoc Omega 3 Rcd

• If healthy fish 2x/wk and ALA rich diet
• If high triglycerides 2-4 gm EPA/DHA/day
• If heart disease
• Daily 1 gm EPA/DHA (food/supp)

13
Trans Fats

• Primarily found in _______ vegetable oils
• Raise LDL cholesterol more than any other fat
• Increase risk for many diseases including heart
  attack, DM, stroke, sudden death
• Content required on labels as of 1/1/2006
• Rcd intake lt 1 of Calories/day (2 gm/2000
  Calories

14
Cholesterol

• In every cell of your body
• Precursor for testosterone, estrogen Vit __
• Only found in ______ products
• ____an essential nutrient (made by liver)
• Cholesterol is ___a fuel (not an energy source)
• High blood levels ( LDL) may increase CHD risk

15
FAT How much to eat?

• 20-35 of calories as fat (maybe 40 if MUFA
  predominate)
• If 2000 calories, then 44-80 grams fat/day
• Type of fat more important than amount!!!
• Limit saturated fat and trans fat
• Include rich sources of MUFA, and omega-3 fats in
  your diet

16
Mediterranean Diet

• High fruits, veggies, beans, grains, nuts, some
  fish and a little meat
• High in ______ fat (30-40 of cals ok cuz MUFA
  are healthy)
• Low in saturated fat and trans fat
• High in healthy CHO
• High in phytochemicals (fresh fruit and veg)
• Olive oil
• Lowers LDL, may raise HDL
• Reduces likelihood of oxidative damage
• Thins blood,
• Lowers blood pressure

17

• What can you do to decrease or make the fat in
  your diet more healthy?

18
Dietary Fat Changes

• Buy lower fat versions lean meat (round, loin
  cuts) low/nonfat dairy
• Trim the fat from your meat, remove poultry skin
• Bake/broil instead of fry
• Modify favorite recipesif you cook!
• Reduce the amount of fat
• Switch to healthier type of fat
• Reduce the amount of cheese and/or meat
• Increase the amount of veggies and grains
• Focus on healthy fats/oils (more MUFA, less
  Sat/TransFA)
• Read labels!