Fats: An In Depth Discussion

1. Fats: An In Depth Discussion Presented by: Professor Steven P. Dion – Salem State College Sport, Fitness & Leisure Studies Dept.

2. Primary Sources for Americans • MOSTLY animal products:  • Cows – fed on grains • Pigs – fed on grains • Chicken  - fed on grains • Plant sources:  • Nuts & Seeds • Soy • Coconuts / Palm oils • Avocados Fats: An In Depth Discussion - Dion

3. Health Problems Associated w/ Fats • Heart Disease - (atherosclerosis) • Cancer - • Strokes  • High blood pressure  • Hypertension  • Overweight / Obesity Fats: An In Depth Discussion - Dion

4. WHY DO WE LIKE FAT? • TASTE • SATIETY • COMFORT / DEPRESSION • ILLNESS / SICK • TIME • PLEASURE!!!! Fats: An In Depth Discussion - Dion

5. WHAT ARE FATS / LIPIDS • Similar to carbohydrates molecularly - but more carbon and hydrogen atoms. • Twice the amount of calories than carbs and proteins (9 cals per gram) • 98% of dietary fats exist as triglycerides • 90% of fat resides as adipose fat Fats: An In Depth Discussion - Dion

6. Key Questions to Consider • Do we eat too much fat? • Ideally we should consume 20-30% of total cals from fats/lipids. • Does fat cause heart disease? • Only Saturated Fats and Transfatty Acids are linked to Coronary Heart Disease. • What are fats/lipids essential for: • Organ protection • Temperature regulation • 90% of daily energy • Transport of fat soluble vitamins – A, D, E, K Fats: An In Depth Discussion - Dion

7. Types / Categories • Saturated and Unsaturated  • Monounsaturated and Polyunsaturated • Simple Lipids • Compound Lipids • Derived Lipids Fats: An In Depth Discussion - Dion

8. Major Types / Categories • Saturated: Butter & Lard (solid at room temp) • Unsaturated: Oils (liquid at room temp)  • Monounsaturated: Olive, Canola, Peanut oils, (healthiest) • The fatty acid contains only one double bond between the carbon chain. • Polyunsaturated: Sun flower, Soybean, Corn, Safflower oils (less healthy) • The fatty acid contains two or more double bonds along the main carbon chain. Fats: An In Depth Discussion - Dion

9. Simple Lipids • “Neutral fats” = triglycerides • Most plentiful fats in the body • Approx. 95-98% of the fats in the body) • Constitutes major storage form of fat in adipose cells • Waxes = Beeswax (not honey) Fats: An In Depth Discussion - Dion

10. Compound Lipids • Lipoproteins (LDL, VLDL & HDL) • VLDL – Very Low Density Lipoproteins • Precursor to LDL. • Formed in the liver form fats, carbs, alcohol, and cholesterol • It’s 95% fat (60% of that is triglyceride) • Transport triglycerides to muscles and adipose sites Fats: An In Depth Discussion - Dion

11. Compound Lipids • LDL – Low Density Lipoproteins • Once acted on by the enzyme lipoprotein lipase, it becomes more dense. • Delivers cholesterol to the arterial tissue • LDL then oxidizes and participates in the proliferation (rapid reproduction) of smooth muscle cells and other unfavorable changes that damage and narrow the artery. Fats: An In Depth Discussion - Dion

12. Compound Lipids • HDL – High Density Lipoproteins • Produced by liver and small intestine • Is 50 % protein, 20% lipid, 20% cholesterol • Has a protective effect against heart disease • Acts as a scavenger in the reverse transport of cholesterol. • It removes cholesterol from the arterial wall and delivers it to the liver for incorporation into bile. Fats: An In Depth Discussion - Dion

13. Derived Lipids/Cholesterol • They form from simple and compound lipids • Cholesterol • The most widely known derived lipid • Exists only in animal tissue • Obtained either through diet or internal production • Internal production (endogenous) is increased with a diet high in saturated fats – not cholesterol rich foods • 70% of the cholesterol synthesized occurs in the liver Fats: An In Depth Discussion - Dion

14. Functions of Cholesterol • Participates in the following: • Building of plasma membranes • Synthesis of vit D • Adrenal gland & sex hormones production • estrogen, progesterone and androgen • Bile production • Forming tissues, organs, & fetal body structures Fats: An In Depth Discussion - Dion

15. Cholesterol and the Heart • Those who have high LDL cholesterol and serum cholesterol levels have a higher likelihood of suffering from heart disease. • Those who smoke, are physically inactive, obese, and have untreated hypertension are at an even greater risk. • High levels of LDL and diets high in saturated fats promotes the process of atherosclerosis due to the depositing of plaque on the lining of the medium and large arteries, which eventually narrows and closes them = angina / death of the heart tissue. Fats: An In Depth Discussion - Dion

16. Recommended Dietary Intake • Saturated Fats – 5% of the fat diet • Polyunsaturated Fats – 5-10% of the fat diet • Unsaturated Fats – 70-80% of the diet. • Balance omega 3’s and 6’s – to insure proper cell structure. • Too much 6 increases cell/artery rigidity. • 6 is found in most vegetables, 3 is =in green leafy veggies, flax, hemp, walnuts, soy. Fats: An In Depth Discussion - Dion

17. Additional Info • “High amounts of saturated fats (depending on their source) can lead to higher serum cholesterol levels - which can lead to arterial damage and the over production of LDL cholesterol (possible defense or repair mechanism) which increases proliferation of smooth muscle tissue on arterial walls as well as atherosclerosis (plaque build up) which can lead to decreased flow of blood and oxygen to a part / section of a heart / brain which then can lead to heart attacks/ strokes and other circulatory disorders Fats: An In Depth Discussion - Dion

18. Additional Info • Heart Disease Background Information • If is difficult to blame diet alone to blame on heart disease.  • Death from heart disease became prevalent in 1920-50’s. Since the 1960’s it has continued to decrease - possibly due to the use of aspirin and antibiotics / and decreasing smoking of men.  • As other cultures begin to eat more like us - their heart disease increases. Fats: An In Depth Discussion - Dion

19. Additional Info • Things we can do to decrease heart and circulatory disease • Aspirin - (willow bark) - not sure how it worked until prostaglandin's - first thought it helped thin the blood which lead to less arterial clotting - but we now understand that it helps decrease the inflammation effect on the arteries in addition to decreasing colon & esophageal cancer. • Antibiotic usage - helps deal with arterial inflammation • Healthy Fatty Acids / Essential fatty acids:- (we don’t produce them) omega 3 and omega 6 fatty acids - have to get them from plants or the animals that eat the plants. Fats: An In Depth Discussion - Dion