The Benefits Of Unsaturated Fat
The mechanisms by which unsaturated fats affect lipids are not fully known, but studies have shown that they can modestly lower your bad cholesterol and increase your good cholesterol.
Some polyunsaturated fats , such as omega-3 fatty acids, can also help lower your triglyceride levels.
Beyond that, unsaturated fats play an essential role in fueling your body and supporting cell growth.
They help protect the organs, promote nutrient absorption, and produce important hormones.
Consuming healthy levels of unsaturated fats helps lower the risk of vascular disease, heart disease, and stroke.
Foods High In Saturated Fats
- milk and white chocolate, toffee, cakes, puddings and biscuits
- pastries and pies
- fatty meat, such as lamb chops
- processed meat, such as sausages, burgers, bacon and kebabs
- butter, lard, ghee, dripping, margarine, goose fat and suet
- coconut and palm oils and coconut cream
- full fat dairy products such as cream, milk, yogurt, crème fraiche and cheese
Saturated fats are usually hard at room temperature, such as butter, the fat in meat, and coconut oil. Unsaturated fats are liquid, such as olive oil.
Many foods contain a mixture of saturated and unsaturated fats. Try to choose foods with more unsaturated fat.
Guidelines For Lowering Fat Intake
Lowering dietary fat intake does not mean you have to omit all fat from your diet. You do need some fat in the diet, but just not too much. Some general guidelines for fat intake in the diet are:
- Choose lower fat alternatives more often.
- Use lower fat cooking methods.
- Eat smaller portions of high fat foods.
- Eat high fat foods less often.
- Balance foods higher in fat with foods lower in fat.
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Happily Eat These Fats:
Healthy fats are mono and poly-unsaturated fats and as a general rule they come from plant based sources. The exception is that fish and kangaroo are a good source of healthy fats and coconut products are generally high in saturated fat, like I mentioned above.
In particular, omega 3s, which are essential fats, are important in our diet and should be eaten as often as possible. Here are a few ways to increase your intake of healthy fats, omega 3 included:
- avocados spread on toast or wholemeal crackers or tossed through a salad or pasta dish
- nuts snack on raw, unsalted nuts such as cashews, peanuts, walnuts, almonds, macadamias etc
- seeds linseeds, sunflower seeds, pumpkin and chia seeds are fantastic sprinkled over your breakfast cereal or muesli
- fish tuna, salmon, mackerel and sardines are the best sources of healthy fats but other types of fish are good too. Including fish into your diet, about 1-2 serves a week is a great way of reducing your saturated fat intake and ensuring a good serve of omega 3s. Try this salmon recipe: Sesame crusted salmon with avocado salad
- vegetable oils olive oil, avocado oil, sesame oil and canola oil are all good sources of healthy fats. I use olive oil when roasting vegetables, for making pesto and dressing salads
Check out this article: 6 Ways to Include More Omega 3s in Your Diet
Note from MoM: Thanks again Kate Freeman for your insightful article on Good Fat versus Bad. Ive certainly learnt a couple of new tips tonight !
How To Make Fats: The Good The Bad And The Ugly
- 1The Good: Monounsaturated Fat: A “good” fatReduces overall cholesterol levels, and specifically LDL or “bad” cholesterol, while increasing levels of HDL or “good” cholesterolFound in nuts and seeds, avocados, olive oil and canola oil
- 2Polyunsaturated Fat: Another “good” fatReduces overall cholesterol levels, and specifically LDL or “bad” cholesterolFound in fatty fish such as salmon, mackerel, trout and sardines, and also in corn, safflower, sunflower and soybean oils
- 3The Bad: Saturated Fat: A “bad” fatIncreases overall cholesterol levels, specifically LDL or “bad” cholesterolFound in animal-based foods such as meat, poultry and eggs, and also in butter, cream and other dairy productsAlso found in plant-based products such as coconut, so-called “tropical oils” like coconut oil, palm oil and palm kernel oil, and cocoa butter
- 4The Ugly: Trans Fat: Another “bad” fatIncreases levels of LDL or “bad” cholesterol and lowers levels of HDL or “good” cholesterolFound in hydrogenated fat products such as margarines and vegetable shorteningsUsed in packaged snack foods such as cookies, crackers and chips, and in fried foods from fast-food and other restaurants
- Last Step: Don’t forget to share! Make all your friends drool by posting a picture of your finished recipe on your favorite social network. And don’t forget to tag Just A Pinch and include #justapinchrecipes so we can see it too!
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Trans And Saturated Fat
Trans and too much saturated fat are not good for your health.
Both trans and saturated fats can raise the levels of LDL cholesterol in the blood.
Trans fats can also lower the levels of blood HDL cholesterol when compared to other dietary fats.
To help decrease trans and saturated fat intakes, select lower fat dairy products and lean meats when choosing these foods.
Increased Ldl: Hdl Serum Cholesterol Ratio
Saturated fat from red and processed meat increases both LDL and HDL cholesterol . Dietary trans fatty acids also increase LDL cholesterol, but without increasing HDL cholesterol it likely even reduces HDL . Dietary substitution analyses show that substituting mono- and polyunsatured fats for trans and saturated fats reduces LDL cholesterol without reducing HDL or increasing triglycerides . LDL/HDL ratios strongly predict negative cardiovascular consequences, such as leading to atheromatous plaques, which reduce blood flow to the heart by narrowing coronary arteries. Reduced blood flow from consequences of increased LDL/HDL ratio can ultimately lead to myocardial infarction . However, more research is needed to determine whether ruminant trans fatty acids from animals vs trans fat from industrial partial hydrogenation of vegetable oils has different effects .
Patricia M. Devers DO, Warren M. Brown ND, in, 2020
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Why Does Our Body Need Fats
Saturated and unsaturated fats are also part of the macronutrient category and should never be lacking in a well-balanced diet. They are often considered as unhealthy elements, but good fats help maintain an excellent health level and general well-being. Just like proteins and carbohydrates, fats also play a key role in our diet and act as a fuel for the bodys vital activities. In fact, they represent nutrients with the highest caloric density and energy in our diet. This makes them a key element in our bodys energy process.
Even if some diets promote a low-fat content, they are essential for our survival and are a vital component of a healthy diet. Obviously, it is necessary to select good fat and consume them in a measured way.
Types Of Saturated Fat Reviewed
The health effects of saturated fats are a controversial topic.
In the past, saturated fat was widely believed to be a major cause of heart disease. Today, scientists are not entirely convinced.
One thing is clear saturated fat is not a single nutrient. Its a group of different fatty acids with varying effects on health and metabolism.
This article takes a detailed look at the 10 most common saturated fatty acids, including their health effects and dietary sources.
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Cholesterol And Saturated Fats
Cholesterol is a fatty substance that’s mostly made by the body in the liver.
It’s carried in the blood as:
- low-density lipoprotein
- high-density lipoprotein
“Good” HDL cholesterol has a positive effect by taking cholesterol from parts of the body where there’s too much of it to the liver, where it’s disposed of.
Scientific Evidence Supporting The Claim
In 2002, the Institute of Medicine released the ‘Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids’ which included evidence from both observational and clinical studies. The report brief indicated that “monounsaturated and polyunsaturated fatty acids reduce blood cholesterol concentration and help lower the risk of heart disease when they replace saturated fatty acids in the diet”. Health Canada decided to accept, as the evidence base, an update of the literature from the time of the 2002 IOM report. The petitioner provided an updated literature review to confirm that the findings of the IOM report are still current. The petitioner’s literature review was further updated by Health Canada and 17 relevant clinical studiesFootnote 1 were identified.
The studies included normocholesterolemic and hypercholesterolemic men and women free of chronic diseases and ranging from 10 to 75 years old. Treatment duration ranged from 2.5 weeks to almost 13 weeks, and the quantity of saturated fat that was replaced with unsaturated fat ranged from about 2% to 20% of energy.
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What Is Insoluble Fiber
Insoluble fiber is generally referred to as “roughage.” Insoluble fiber promotes regularity, adds bulk and softness to stools, helps with weight regulation and helps prevent many gastrointestinal disorders. Good sources on insoluble fiber include:
- Wheat bran and whole wheat or grain bread/bread products, pasta, cereal and crackers.
Structural Effects Of Chol On Dopc Membranes
Chol-induced structural changes in unilamellar vesicles of DOPC membranes were investigated by using SAXS/SANS . Joint analysis of the SAXS and SANS data yielded the total membrane thickness , the hydrocarbon thickness , phosphate-to-phosphate thickness, and the average area per lipid . The results showed a monotonic increase in the bilayer thickness with increasing amounts of Chol, in agreement with the accepted picture of Chol residing in an upright position among the hydrocarbon chains beneath the lipid head groups , manifesting in membrane thickening . The p-p thickness obtained from fits to the SAXS data yielded values between 35.2 Ã for DOPC membranes and 39.9 Ã for DOPCâChol membranes at 50 mol% Chol , in excellent agreement with X-ray diffraction studies of multilamellar stacks and SAXS studies of DOPCâChol unilamellar vesicles . This increase in p-p thickness, with increasing mol% Chol, was accompanied by a decrease in the area per lipid , in good agreement with published reports .
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Fats Cholesterol And Human Health
The primary sterol that we consume is cholesterol. The structure of cholesterol is shown below.
\The carbon ring structure of cholesterol1
Cholesterol is frequently found in foods as a cholesterol ester, meaning that there is a fatty acid attached to it. The structure of a cholesterol ester is shown below. All sterols have a similar structure to cholesterol. Cholesterol is only found in foods of animal origin. If consumers were more knowledgeable, intentionally misleading practices, such as labeling a banana cholesterol free, would not be as widespread as they currently are today.
Saturated And Unsaturated Fats: Do You Know All The Differences
More and more often, when we talk about fat, we use a negative meaning. In fact, we are making a big mistake, because not all fat should be considered a damage to our health. It is therefore important to make a clear distinction between good and bad fats, or saturated and unsaturated fats. The first are extremely useful to our organism and can be taken as nutrients. The latter, however, are harmful especially if taken over time. Knowing how to distinguish them is essential to live in a healthy way, with a varied and balanced diet and without sacrificing to eat foods with lipid content.
All fats consist of organic molecules that are not soluble in water, with a high-energy power of about nine kcal per gram. Depending on the state in which they are at room temperature, they are divided in solids, such as butter, lard, and margarine, and in liquids such as olive oil, sunflower oil, etc. Saturated and unsaturated fats have different origins: the animal ones, such as butter, cream and lard, and those of plant origin, obtained from the pressing of fruits or various seeds.
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How Does Saturated Fat Affect Health
Most scientists now accept that saturated fats are not as unhealthy as previously assumed.
Evidence suggests that they dont cause heart disease, though their exact role is still being debated and investigated (
This doesnt necessarily mean that saturated fats are unhealthy. It simply suggests that certain unsaturated fats aid your health.
For this reason, eating low amounts of unsaturated fat is probably not a good idea. To reduce your risk of heart disease, make sure that unsaturated fats comprise a substantial proportion of your total fat intake.
In comparison, replacing saturated fat with carbs doesnt provide any health benefits. It even impairs your blood lipid profile, which is a measurement of the levels of lipids in your blood, such as cholesterol and triglycerides .
Though its clear that some saturated fats may raise LDL cholesterol levels, the link between cholesterol levels and heart disease is more complex.
For instance, saturated fats raise the levels of large LDL cholesterol particles, which are not as strongly associated with heart disease as smaller and denser particles (
The main dietary source of stearic acid is animal fat. The levels of stearic acid are usually low in plant fat, with the exception of coconut oil, cocoa butter, and palm kernel oil.
Stearic acid is considered a healthy saturated fat and does not appear to raise your risk of heart disease.
Nse Spectroscopy Reveals Chol
NSE spectroscopy studies on DOPCâChol vesicles indicate decrease in local fluctuation dynamics with increasing Chol content. Intermediate scattering functions, I/I, of protiated DOPC bilayers with no Chol and 50 mol% Chol show clear slowdown in the measured dynamics in DOPCâChol membranes. Solid lines are fits to the data using the ZilmanâGranek model for membrane bending fluctuations . q-dependence of the decay rates Ð for protiated DOPCâChol vesicles in D2O . The solid lines depicting linear fits according to follow the classical q3 behavior of bending undulations. A decrease in the slope of the solid lines with increasing Chol content indicates an increase in the effective bending modulus. Error bars represent Â±1 SD.
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What Are Unsaturated Fats
Unsaturated fats are considered the healthiest fats because they improve cholesterol, help reduce inflammation , and help decrease the overall risk of developing heart disease. The main source of unsaturated fats are plant-based foods. These fats are usually liquid at room temperature. There are two types of unsaturated fat: monounsaturated and polyunsaturated.
Monounsaturated fats are considered one of the healthiest sources of fat in the diet. These fats should make up most of your daily fat intake. Good sources of monounsaturated fats include:
- Olive, canola and peanut oils.
- Most nuts, nut oils and nut butters .
Good sources of Polyunsaturated Fats include:
- Safflower oil.
- Flax oil and flax seeds.
- Sunflower oil.
- Canola Oil.
Does Unsaturated Fat Increase Hdl
polyunsaturated fatunsaturated fatfats
. Accordingly, does unsaturated fat affect cholesterol?
Unsaturated fatPolyunsaturated fats have more than one unsaturated carbon bonds. Both of these unsaturated fats are typically liquid at room temperature. Eaten in moderation, both kinds of unsaturated fats may help to improve your blood cholesterol when used in place of saturated and trans fats.
Similarly, what foods are high in unsaturated fat? Dietary sources of unsaturated fats include:
- avocados and avocado oil.
- peanut butter and peanut oil.
- vegetable oils, such as sunflower, corn, or canola.
- fatty fish, such as salmon and mackerel.
- nuts and seeds, such as almonds, peanuts, cashews, and sesame seeds.
Subsequently, one may also ask, is unsaturated fat good for you?
Unsaturated fats are considered the ‘healthy’ fats and they’re important to include as part of a healthy diet. These fats help reduce the risk of high blood cholesterol levels and have other health benefits when they replace saturated fats in the diet.
What effect does polyunsaturated fat have on HDL and LDL levels?
Polyunsaturated fats decrease LDL and total cholesterol 8% to 12% when compared with saturated fatty acids, Gillingham says. Consuming EPA and DHA, the long-chain omega-3 fatty acids found in cold-water fish, can improve blood triglyceride and HDL cholesterol levels, she says.
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Mix Up Your Dips With A Creamy Avocado Alternative
It is normal to reach for mayonnaise or sour cream to make a tasty dip, but avocado is a delicious good fat alternative. Avocados are a unique and healthy fruit because they contain unsaturated fat and can act as a nutrient booster by helping increase the absorption of fat-soluble nutrients like vitamins A, D, K, and E.
Avocados contain 6 grams of naturally good fat per 1/3 of a medium avocado. To help lower saturated fat intake, dip ingredients that are high in saturated fats can be exchanged with pureed avocados at a 1:1 ratio.
Spread & Dip Nutritional Comparison1
On The Rigidity Of Saturated And Unsaturated Membranes : Fluctuation And Electrodeformation Analysis Of Giant Vesicles
R. S. Gracià, N. Bezlyepkina, R. L. Knorr, R. Lipowsky and R. Dimova,Soft Matter, 2010, 6, 1472DOI: 10.1039/B920629A
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Membrane Mechanics On The Mesoscale Revealed By An Integrated Approach
Further support for the above interpretation of the effect of Chol on membrane bending rigidity comes from the observed increase in membrane area compressibility KA , which agrees well with measurements by Evans et al. . In their studies, the authors reported that the area-compressibility modulus of unsaturated DOPCâChol membranes exhibited a strong dependence on Chol content, with up to â¼3-fold increase in KA at 50 mol% Chol, compared to pure DOPC membranes. This observation lends additional validity to the notion that the stiffening mechanism of Chol in DOPC membranes is driven by Chol-mediated lipid packing and its effect on lipid arrangements and local monolayer densities. Our results point to the possibility that membrane dynamics sampled over different scales could result in different emergent membrane properties. On the length and time scales probed in this work, Chol-induced mechanics in DOPCâChol membranes follow the conventional structureâproperty relations dictated by the polymer-brush model, in which the membrane bending rigidity is primarily governed by increased lipid packing and area-compressibility modulus.