Fat Facts
What is Fat?
Our bodies only need a small amount of fat each day, and in general most people get far more fat in their diets than they need which can have negative effects on health. Fat is an essential nutrient for the human body and everyone needs some fat on their bodies and in their diets.
• Fats supply energy and essential fatty acids that are important for growth and development.
• A layer of at beneath the skin helps to insulate the body from the cold.
• Fat surrounds the different organs in the body to protect them form injury.
• Fats are essential to promote the absorption of fat-soluble vitamins A, D, E, and K in the intestine.
• Fats give taste and consistency to food and help us to feel full so that we stop eating.
Types of Fatty Acids
There are three types of fatty acids:
Saturated Fat: Primarily found in foods of animal origin including meat, butter, cheese and milk. Too much of this fat increases the risk of heart disease because it contributes to high blood cholesterol levels.
Monounsaturated Fat: Found mainly in foods of plant origin including olive and canola oil.
Polyunsaturated Fat: Also found in foods of plant origin including vegetable oil, nuts, seeds, and fish.
• Both kinds of unsaturated fats reduce blood cholesterol when they take the place of saturated fats in the diet.
• Experts recommend that your total fat consumption be less than 30% of the calories you eat, with saturated fat accounting for no more than 10% of this amount.
Cholesterol
Cholesterol is a natural chemical
the liver makes to build cell membranes, brain and nerve tissue, and to aid in hormone production. The liver makes all the cholesterol the body needs, but the typical diet also contains cholesterol. Too much cholesterol in the bloodstream increases the risk of heart disease.
Cholesterol travels in the bloodstream in lipoproteins. The are low-density lipoproteins (LDL) and high-density lipoproteins (HDL). High levels of LDL cholesterol in the blood increase the risk of heart attack or stroke. For this reason, LDL is often referred to as the "bad" cholesterol. HDL cholesterol seems to have a protective effect against heart disease. As a result, HDL cholesterol is often called "good" cholesterol.
Information provided by: Gundersen Lutheran - Community and Preventive Care Service
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