Fat myths. Myth: All fats are equal and equally bad for you. Myth: Lowering the amount of fat you eat is what matters the most.

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1 Alexandra Palumbo

2 Fat myths Myth: All fats are equal and equally bad for you. Myth: Lowering the amount of fat you eat is what matters the most. Myth: Fat-free means healthy.

3 Saturated fats Trans-fats Monounsaturated fats Polyunsaturated fats Types of fats

4 Cholesterol As with dietary fat, there are good and bad types of cholesterol. HDL cholesterol is the "good" kind. LDL cholesterol is the "bad kind. The key is to keep LDL levels low while, conversely, low HDL can be a marker for increased cardiovascular risk. High levels of HDL cholesterol may help protect against heart disease and stroke High levels of LDL cholesterol can clog arteries, increasing your risk for heart disease and stroke

5 Saturated Fats Saturated fats may raise LDL cholesterol. Usually solid at room temperature Found mainly in foods from animal sources like meat, and dairy products, like butter and cheese. Some vegetable oils such as coconut, palm kernel and palm oil also contain saturated fat.

6 Trans-fats Trans fatty acids act like saturated fats in the body and raise LDL cholesterol levels. Unlike saturated fats, trans fatty acids also lower HDL ( good ) cholesterol. Are liquid vegetable oils that have been chemically processed to become semisolid at room temperature through the addition of hydrogen atoms. Trans fatty acids, also called partially hydrogenated oils Used in some margarines, fried foods, and process snack foods to improve the flavor, texture and shelf-life.

7 Why limit saturated fats & transfats? Saturated fat eaten in excessive amounts is the main culprit in raising total and LDL ( bad ) cholesterol, which can increase risk of heart disease. High saturated fat intake may also contribute to increasing the risk of obesity, diabetes, and cancer. Trans fatty acids may increase risk and incidence of type 2 diabetes, and may compromise fetal and early infant growth and development.

8 Monounsaturated Fats Monounsaturated fats lower LDL cholesterol levels, while increasing HDL cholesterol. Found mainly in vegetable oils, nuts, seeds, olives and avocadoes. They are liquid at room temperature.

9 Polyunsaturated Fats Polyunsaturated fats lower triglycerides and fight inflammation. Found mainly in vegetable oils, fish and seafood. They are liquid or soft at room temperature. Omega-3 and omega-6 fatty acids are types of PUFA and are considered essential fatty acids

10 Omega-6 vs. Omega-3 Omega-6 and Omega-3 fatty acids are essential PUFAs Omega-6s are found in vegetable oils commonly used in processed foods containing corn, safflower, and soybean oils. Omega-3s EPA and DHA have the most research to back up their health benefits. Both are found in abundance in cold-water fatty fish, salmon, herring, mackerel, anchovies, or sardines ALA comes from plants. Studies suggest that it s a less potent form of omega-3 than EPA and DHA. The best sources include flaxseed, walnuts, and canola oil.

11 Why choose healthy fats? They provide antioxidants such as vitamin E and selenium Small amounts of healthy fats help the body absorb vital nutrients, including fat soluble vitamins (A, E, D, K) from other whole foods Including healthy fatty acids in your diet in appropriate quantities can help prevent and treat: diabetes, heart disease, cancer, obesity, and inflammatory conditions, Reduce the risk of heart disease, stroke, and cancer Some research suggests that diets including MUFA can have a beneficial effect on cholesterol, blood pressure, blood clotting and inflammation Omega-3 fatty acids are necessary for proper brain growth and development. They are antiinflammatory and may be helpful in the prevention and treatment of many diseases. Prevent and reduce the symptoms of depression Protect against memory loss and dementia Ease arthritis, joint pain, and inflammatory skin conditions

12 Recommendations Keep total fat intake to 20-35% of calories Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet) Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)

13 Salmon Calories 127 Total Fat 3.77g 5% Saturated Fat 0.617g 3% Polyunsaturated Fat 1.44g Monounsaturated Fat 1.028g Cholesterol 57mg 19% Sodium 73mg 3% Potassium 352mg 10% Protein 21.73g

14 Avocado Per ½ avocado Calories 116 Total Fat 10.45g 16% Saturated Fat 1.55g 8% Dietary Fiber 4.95g 20% Sugars 0.5g Protein 1.45g Vitamin C 12% Polyunsaturated Fat 1.35g Monounsaturated Fat 6.95g Potassium 352mg 10% Carbohydrates 5.95g 2%

15 Flaxseed & Chia Seed Per 2 tablespoons Calories 60 Total Fat 4.4g 6% Saturated Fat 0.4g 2% Polyunsaturated Fat 4 g Monounsaturated Fat 1g Carbohydrates 4g 2% Dietary Fiber 4g 16% Protein 3g Total Fat 5g8% Saturated Fat 0.5g 2% Polyunsaturated Fat 4g Potassium 100mg 3% Carbohydrates 6g 2% Dietary Fiber 5g 20% Protein 3g Calcium 12% Iron 6% Calories 65

16 Peanut Butter Per 2 tablespoons Calories 200 Calories from Fat 144 Total Fat 16g 25% Carbohydrates 6g 2% Dietary Fiber 2g 8% Sugars 1g Protein 7g Saturated Fat 2.5g 13% Polyunsaturated Fat 4.5g Monounsaturated Fat 8g Sodium 105mg 4%

17 Olive Oil & Canola Oil Per 1 tbsp/3 tsp Calories 120 Total Fat 14g 22% Saturated Fat 2g 10% Calories 124 Total Fat 14g 22% Saturated Fat 1g 5%

18 Omega-3 Enriched Pasta Eggs OJ

19 Making healthy fat choices Eliminate trans fats from your diet Limit your intake of saturated fats Eat omega-3 fats every day

20 Making healthy fat choices Sources of Saturated Fats Butter Cheese Red meat Cream Eggs Ice cream Whole milk Sour cream Healthier Options Olive oil Low-fat or reduced-fat cheese White meat chicken or turkey Low-fat milk or fat-free creamer Egg whites, an egg substitute (e.g. Eggbeaters), or tofu Frozen yogurt or reduced fat ice cream Skim or 1% milk Plain, non-fat yogurt

21 Sriracha Summer Salad Vegetarian dish Easy, 15-minute prep Olive oil & avocado for healthy fats

22 Blueberry Banana Flax Smoothie Easy way to get daily omega-3 s!

23 Grilled Salmon with Avocado Salsa Serve with brown rice Turn into tacos

24 References