HARMFUL FATS

The body needs some fat. Fats are the structural components of cell walls and hormones. They pro- vide insulation for the body and store energy. Fats are part of a class of nutrients known as LIPIDS. Lipids that are transported through the circulatory system encased in a protein coat are called LIPO- PROTEINS. From our Lipid Profile lab test we are all familiar with the following lipids:

HDL (High-Density Lipoprotein - ‘healthy’ because of its high protein content) LDL (Low-Density Lipoprotein - ‘lousy’ because of its lower protein content)

The lower the density, the more damaging the lipoprotein is to the cardiovascular system. They con- tribute to plaque formation.

Triglycerides - are fats carried in the blood from the food we eat. Most of the fats we eat, in- cluding butter, margarines and oils, are in triglyceride form. Excess calories, alcohol or sugar in the body are converted into triglycerides and stored in fat cells throughout the body. An elevated triglycer- ide level increases the risk of heart disease.

Cholesterol - Cholesterol is a waxy, odorless substance made by the liver that is an essential part of cell walls and nerves. Cholesterol also plays an important role in body functions such as di- gestion and hormone production. In addition to being produced by the body, cholesterol comes from animal foods that we eat.

Fat Facts

Fats are found in both the animal and plant kingdoms. In fact, every liv- ing thing contains some amount of fat. This is true because all cell membranes (both animal and plant) contain fatty acids. Fats and oils are often used interchangeably but in a strict sense, oil usually means liquid at room temperature and fat usually means solid at room temper- ature. Fats are mixtures of different fatty acids: saturated, monounsaturated, and polyunsaturated. They differ in their composition, depending upon which fatty acid predominates.

Saturated Fats:

Although more than a dozen types of saturated fat exist, humans predominantly consume three: stearic acid, palmitic acid, and lauric acid. This trio comprises almost 95 percent of the saturated fat in a hunk of prime rib, a slice of bacon, or a piece of chicken skin, and nearly 70 percent of that in butter and whole milk.

Today, it's well established that stearic acid has no effect on cholesterol levels. In fact, stearic acid — which is found in high amounts in cocoa as well as animal fat — is converted to a monounsaturated fat called oleic acid in your liver. This is the same heart-healthy fat found in olive oil. As a result, sci- entists generally regard this saturated fatty acid as either benign or potentially beneficial to your health.

Palmitic and lauric acid, however, are known to raise total cholesterol. But here's what's rarely re- ported: Research shows that although both of these saturated fatty acids increase LDL ("bad") cho- lesterol, they raise HDL ("good") cholesterol just as much, if not more. And this lowers your risk of heart disease. That's because it's commonly believed that LDL cholesterol lays down plaque on your artery walls, while HDL removes it. So increasing both actually reduces the proportion of bad cholesterol in your blood to the good kind. This may explain why numerous studies have reported that this HDL/LDL ratio is a better predictor of future heart disease than LDL alone.

Polyunsaturated Fats

Polyunsaturated fats are found mostly in safflower, sunflower, corn, and soy oils, and in some fish oils. They lower levels of both LDL (‘lousy’) and HDL (good) cholesterol.

Drawback – The major concern with polyunsaturated fats is that they are sensitive to the effects of light, heat, and oxygen. One needs to be very careful in their use and storage. They should not be used in cooking. In fact, once opened and exposed to oxygen or light, they begin a process that will eventually turn them rancid if not used up within a few weeks. Rancid (spoiled) oils can set off a chemical reaction in the body that is severely damaging to otherwise healthy tissue. Oil should be fresh, unrefined (extra virgin), mechanically pressed (no chemical leaching involved), organically grown, and stored in dark containers. (Special note: After opening a bottle of oil, it is best to put a drop or two of vitamin E in it and keep it refrigerated. This will keep the oil fresh for long peri- ods of time.)

Essential Fatty Acids (EFAs)

These are fatty acids that the body is unable to synthesize and must be supplied through the diet. Every living cell needs EFAs. There are two: linoleic acid (LA), otherwise known as Omega-6 fatty acid; and linolenic acid (LNA), referred to as Omega-3 fatty acid. Omega-6 fatty acids are found in raw nuts, seeds, and legumes, and in many vegetable oils. Omega-3 fatty acids are found in fish, fish oil, and certain vegetable oils. Most polyunsaturates contain only the Omega-6. The body uses EFAs for rebuilding and producing new cells.

Monounsaturated Fats

Contains some saturated fat but is largely oleic acid, a mono-unsaturated oil. They are most abun- dant in canola, olive, and peanut oils. These fats tend to lower LDL cholesterol (‘lousy’ cholesterol) while having no effect on HDL, or good cholesterol, levels. Both canola and olive oil are less susceptible to the negative effects of light, heat, and oxygen than are the polyunsaturates.

Hydrogenated Oils

Oils have been hydrogenated for many decades, to prolong their shelf life and make the oils more stable. It also has a higher melting point, and is often used in frying and pas- tries for this reason. Hydrogenated oil is made by forcing hydrogen gas into oil at high pressure. Both animal and vegetable fats can be and are hydroge- nated. In general, the more solid the oil is, the more hydrogenated it is. Two common examples of hydrogenated oil are Crisco and margarine.

Research now shows that the processing of these polyunsaturated oils cre- ates a whole new subclass of fats called trans fatty acids. These trans fatty acids are not found in nature, and are very toxic. Studies are now showing that trans fatty acids are linked to cardiovascular disease, diabetes, and cancer, among others. In January 2004 Denmark became the first country in the world to ban the manufacture of trans fatty acids in its foods. In Europe, the consumption of trans fatty acids is decreasing. In the U.S., the FDA is requiring all food manufac- turers to list trans fatty acids in the nutrition panel of their labels.

Dangers of Trans Fats

Increase LDL (bad cholesterol)

Trans fatty acids work to increase LDL, or "bad" cholesterol, and they also decrease HDL cholesterol, which is "good" cholesterol. So, margarine which many people use to help control cholesterol in the diet, can actually increase cholesterol.

Generate a large amount of Free Radicals

Because trans-fatty acids are Highly unstable molecules they cause a significant increase of free radicals in our body. Free radi- cals and free-radical damage to tissues contribute to atheroscle- rosis, decreased blood flow, premature aging, cancer, and inflammatory and degenerative diseases.

Accumulate in the body

There is also evidence to suggest that trans-fatty acids may accu- mulate in the body, because the digestive system has difficulty figuring out what to do with them. As a result, a diet high in trans fats will result in weight gain.

Fast foods or any fried restaurant foods are typically loaded with trans-fatty acids because the oils used in frying machines are usually partially hydrogenated oils. This includes French fries, hash brown potatoes, fish or chicken patties or nuggets, doughnuts, as well as deep-fried desserts. Snack chips are a primary source of trans-fatty acids. Commercially prepared crackers and baked foods such as cookies and snack cakes are also loaded with partially hydrogenated oils and therefore with trans-fatty acids