Fats
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What are the two types of fat?
Saturated Unsaturated
What is unsaturated split into?
Monounsaturated Polyunsaturated - omega 3 and 6
Why are saturated fats dangerous?
They have adverse effects on health Energy dense = obesity CVD
What are the functions of fat?
For insulation - adipose tissue A vital part of the structure of all cell membranes Protection of vital internal organs Provides us with fat soluble vitamins A concentrated source of energy (1g = 9kcal)
What is the total fat %? Plus all the rest
33 Saturated 10% or less mono - 12% poly - 6% trans fats - 2%
What are the two types of cholesterol?
LDL - low density lipoprotein - mostly fat and not much protein HDL - high density lipoprotein - mostly protein and not much fat
Give 3 sources of saturated fat:
Butter Lard Whole milk
Give 3 sources of omega 3:
Oily fish Cod liver oil Rapeseed oil
Name 3 functions of omega 3:
Important for growth, maintenance and repair of tissue Provide raw materials for prostaglandins which are hormones that are involved in blood clotting and lowering blood pressure. Lowers LDL cholesterol without lowering HDL.
Name 3 other functions of omega 3:
Structure of all cell membranes Anti- inflammatory to ease stiff joints GLA can help with hormonal imbalance
What is EPA?
Reduces blood pressure, reduce risk of blood clots, regulates heart rhythm and reduces triglyceride levels which lower risk of CVD and stroke
What is DHA?
Vital for babies brain and eye development For overall brain growth Normally components of brain and retinal membranes
3 sources of omega 6:
Avocados Spreads Dressings
Name a function of omega 6:
Lowers LDL but large amounts of will lower HDL
What are the functions of monounsaturated fats?
Help lower total blood cholesterol Lowers LDL cholesterol but not HDL cholesterol Increases the amount of HDL cholesterol
3 sources of monounsaturated fats:
Olive oil Sunflower oil Avocado
What are trans fats?
These are either mono or polyunsaturated fats that have gone through the process of hydrogenation and are hardened. They are harmful No more than 2% should be consumed
What are the risk factors of trans fats?
Raises triglyceride levels in the blood Produce free radicals when they are oxidised Lowers HDL cholesterol Makes skin less pliable Impairs functioning of the brain and nervous system Increase risk of rheumatoid arthritis
What is adipose tissue?
It is the excess fat An energy reserve An insulating layer to prevent excessive heat loss Protects delicate organs in the body Stores fat soluble vitamins
Why is there a link between fats and CVD?
Saturated fats increase LDL cholesterol which is a risk factor for CVD
Why is there a link between fat and cancer?
High energy and calorie content Potential weight gain Overweight women at risk of breast cancer
What is the link between fat and obesity?
Concentrated source of energy Excess energy is stored as fat
What is the difference in the structure of saturated and unsaturated fats?
Saturated - hydrocarbon chain is fully hydrogenated Unsaturated - contains one or more double bond, hydrocarbon chain has spaces in it
Sources of fat:
Meat Dairy products Seeds and nuts Fish Butter and margarine Eggs