Nutrition

The Skinny On Fats

This topic sheet will walk you through the controversial and sometimes difficult to understand recommendations regarding fat intake. Heart disease is the leading cause of death in the US. The Framingham Heart Studies in Massachusetts (over 50 years of research) found risk factors for heart disease that include smoking, high blood pressure, and elevated blood cholesterol. The American Heart Association and the National Institutes of Health (NIH) recommend that about 30% of our calories come from fat. The NIH further recommends that less than 10% of these fat calories come from saturated or trans fats, up to 10% from polyunsaturated fats, and at least 10% from monounsaturated fats. It is recommended to consume less than 300 mg cholesterol per day. If the individual already has elevated cholesterol or LDL levels, a daily intake of 200 mg cholesterol and less than 7% saturated fat are recommended. The American Diabetes Association recommends a more flexible fat intake taking into consideration carbohydrate and monounsaturated fat requirements. If a person has diabetes and elevated triglycerides, a lower carbohydrate intake and higher monounsaturated fat intake may be recommended. These recommendations will be translated into simple food intake guides for you. Children less than 2 years of age should not be offered low fat foods; fat is needed for development of the nervous system.

Research shows that too much saturated fat intake increases cholesterol, LDL, and triglycerides. Polyunsaturated fats can decrease cholesterol and LDL, but not as much as monounsaturated fats. Monounsaturated fats not only decrease cholesterol, LDL, and triglycerides, but may increase HDL. It may be beneficial to replace some saturated fat in the diet with carbohydrate or monounsaturated fat.

A low fat diet can reduce the risk for obesity, hypertension, insulin resistance, diabetes, certain cancers, and gallbladder disease.

Some fat is necessary for good health. Fats provide essential fatty acids which the body cannot produce and are necessary for cell structure; kidney, liver, and reproductive function; growth; skin; hair; and wound healing. Fats provide calories for energy, transport fat-soluble vitamins (A, D, E, K), regulate body temperature, and cushion internal organs.

Omega-3 or n-3 fats (salmon, sardines, trout, swordfish, mackerel, herring, flounder, cod, tuna, shrimp, lobster; soy, flaxseed, and canola oils; flaxseeds, soybeans, and walnuts) may decrease triglycerides and platelet build-up on blood vessel walls, reducing the risk for heart disease.

Plant sterol and stanol esters may decrease cholesterol and LDL levels (Take Control and Benecol tub margarines limit to about 2-3 T daily, no studies done on safety during pregnancy, lactation, or for children). Other tub spreads: Smart Beat, Smart Balance, Olivio. Exercise has been shown to be beneficial in improving blood lipid or fat levels. It is important to remember that too much of any kind of fat can cause weight gain. Moderation is key.

Alcohol: It is recommended that males have 2 drinks and females 1 drinks daily.
It has been recommended that if you don't drink, don't start. Consult with your physician.

What About Eggs? An egg has high biological protein value. However, it is a rich source of cholesterol. Choose small or medium size eggs, eat no more than one yolk on a given day, and if you do have an egg most days, limit your meat, fish, chicken to 4-6 oz daily and drink skim/1% milk in order to not exceed the recommended intake of 300 mg of cholesterol per day.

C Reactive Protein (CRP), a new test to see if blood vessel inflammation is present, may be a better predictor of heart disease than cholesterol. Consult with your physician.

Homocysteine-elevated levels may be a risk factor for heart disease. Adequate folic acid intake (spinach, broccoli, oranges) may help. Consult with your physician.

Metabolic Syndrome-Any 3 of the following: abdominal obesity, elevated triglycerides, reduced HDL, high blood pressure, or fasting glucose 110 mg/dL or more.

More food recommendations:

• Most persons need only about 6 oz of lean protein foods a day (meat/fish/poultry/cheese)
• Eat fish 2-3 times a week
• Drink skim/1% or nonfat milk; eat low fat cheese/dairy products
• Use limited amounts of monounsaturated fats (olive, canola, peanut oil)
• Limit/avoid fried foods. Bake, grill, roast, broil, poach, or steam your foods.
• Limit/avoid fatty foods: rich desserts, croissants, biscuits, breaded foods, creamy sauces, soups, casseroles (use Healthy Choice/Healthy Request soups or make your own)
• Limit fats on foods (spreads, dressings, etc.). Use margarine spreads in tubs.
• Eat a variety of foods, plenty of vegetables (broccoli, spinach, cabbage, etc. cooked or raw), small servings of fruit (fruit has about 60 calories/serving, large amounts may elevate triglycerides, blood glucose)
• Include starch foods at each meal, but limit the portions (corn, dried peas/beans, potatoes, rice, pasta, bread, etc.)
• Look for low fat foods (3 grams of fat/serving, 2 grams or less saturated fat/serving)
• Modify food recipes, use less fat; substitute applesauce, yogurt, etc. for some of the fat
• Limit your portions of high calorie foods; limit your sodium intake