Fats and oils

Your body needs fat to function properly. Fat is a nutrient used in the production of cell membranes, as well as in several hormone-like compounds called eicosanoids. These compounds help regulate blood pressure, heart rate, blood vessel constriction, blood clotting and the nervous system. In addition, dietary fat carries fat-soluble vitamins (vitamins A, D, E and K) from your food into your body. Fat also helps maintain healthy hair and skin, protects vital organs, keeps your body insulated as well as being an energy source. However, many health problems can be related to excessive and poor quality fat intake.

When choosing fats, your best options are mono-unsaturated and poly-unsaturated Fats. These fats can lower your risk of heart disease by reducing low-density lipoprotein (LDL) cholesterol levels in your blood. Cholesterol, which your body produces for building cells, is the main substance in fatty deposits (plaques) that can develop in your arteries which reduce blood flow through your vessels, increasing your risk of heart disease and stroke.

One type of poly-unsaturated fat, omega-3 and omega-6 Fatty acids may be especially beneficial to your heart as they decrease the risk of coronary artery disease and may also protect against irregular heartbeats and help lower blood pressure levels.

A key to knowing how much fat/oil and the right kind of fat/oil should be consumed is understanding the structure and types of fat. Dietary fats are classified by their structure.

Types of Fat Structures

All oils and fats are 100% fat, but the components that make up the fat structure of particular oil are important in determining whether or not the oil or fat is considered healthy.

There are 4 types of Fat:

1. Mono-unsaturated Fatty Acids

Tends to lower levels of LDL-cholesterol in the blood and raise HDL-cholesterol (“healthy cholesterol”)
Liquid at room temperature but may solidify if it is chilled.
Sources: margarine spreads such as canola or olive oil based choices, oils such as olive, canola and peanut oils, avocado, and nuts such as peanuts, hazelnuts, cashews and almonds.

2. Poly-unsaturated Fatty Acids can be divided into 2 categories:

Omega-3 Fats are found in both plant and marine foods, although it is the omega-3 Fats from marine sources that have the strongest evidence for health benefits (including reducing the risk of heart disease). Food sources include canola and soy oils and canola-based margarines. Marine sources include fish especially oily fish such as Atlantic salmon, mackerel, Southern blue fin tuna and sardines.
Omega-6 Fats are found primarily in nuts, seeds and plant oils such as corn, soy and safflower.

Tend to lower levels of both HDL & LDL-cholesterol in the blood.
Liquid at room temperature and also when chilled.

3. Saturated Fatty Acids

Tend to raise levels of LDL-cholesterol (“bad” cholesterol) in the blood.
Solid at room temperature.
Sources: Fatty cuts of meat, full Fat milk, cheese, butter, cream, most commercially baked products such as biscuits and pastries, most deep-fried fast foods, coconut and palm oil.

4. Trans Fats are created when vegetable oils are processed and made more solid or into a more stable liquid. This processing is called hydrogenation.

Studies suggest that Trans Fats may raise LDL and total blood cholesterol levels much like saturated Fats do.
Other studies have indicated Trans Fats have lesser effects on blood cholesterol levels than do saturated Fats.
Thick liquid or solid at room temperature.
Sources: Baked goods, Fried foods, some margarine products, low amounts in meats and dairy products, etc.

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