dietary fat - Sanford Health

SANFORD SPORTS SCIENCE INSTITUTE
DIETARY FAT
WHY SHOULD YOU EAT FAT?
Despite its bad reputation, fat is an essential nutrient. Fat
is important for body insulation, internal organ protection,
nerve transmission, hormone production and metabolizing
fat-soluble vitamins (A, D, E, and K). Additionally, fat is the
main source of energy at rest and during low-intensity exercise
(e.g., walking, light jogging/cycling). When consumed with a
meal, fat also helps contribute to feelings of satiety, helping
you to feel full longer. Fat is the most energy dense nutrient at
9 calories per gram, or more than twice the amount of calories
per gram compared to carbohydrates or protein. While a highfat diet can be detrimental to health, a diet too low in fat can
also cause health problems. As a general guideline, 20-35% of
daily caloric intake should come from fat. Individuals who are
overweight or obese should consume no more than 30% of daily
calories from fat.
UNSATURATED FATS
Unsaturated fats, specifically mono- and polyunsaturated
fats, are often referred to as “good” fats because they have
a positive effect on cardiovascular health. These fats are
typically liquid at room temperature. Monounsaturated fats
can be found in some oils, such as canola and olive, and foods
such as avocados, olives, and nuts. Polyunsaturated fats can
be found in oils such as flaxseed and safflower, and from foods
such as fish, walnuts, and flax products. The majority of your
fat intake should come from mono- and polyunsaturated fats.
Omega-3 and Omega-6 fatty acids are “essential”
polyunsaturated fats, meaning your body cannot make them
and they must be consumed through the diet. These essential
fatty acids serve many important functions including blood
pressure control, assisting in blood clot formation, regulation
of blood lipids, and lessening the inflammatory response to
injury and infection. They are also essential for normal growth
and vision in infants and children. Omega-6 and Omega-3 fatty
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acids are best consumed in a ratio of 3:1 (three Omega-6 to
one Omega-3) to maximize health benefits (e.g., normal blood
pressure). Unfortunately, Omega-6 fatty acids are found in
many popular vegetable oils and are often consumed in excess
in our society. An imbalance between Omega-6 and Omega-3
can result in excessive inflammatory, cardiovascular, and
immunological responses. Omega-3 fatty acids are available
in certain foods and oils such as fatty fish, flax, soy, walnuts
and canola oil. Eating cold-water fish (e.g., salmon, mackerel,
and tuna) 3-4 times per week and increasing consumption of
flax products is a good way to increase your consumption of
Omega-3 fatty acids.
SATURATED AND TRANS-FATS
Saturated fats are typically solid at room temperature. The
chemical structure of saturated fats causes them to react
differently in the body than unsaturated fats. High saturated
fat intake negatively affects cardiovascular health by elevating
blood cholesterol, particularly “bad” low-density lipoprotein
(LDL), and promoting cardiovascular disease. Saturated fats
are present primarily in meat, butter, dairy fats, and cheese.
Plant sources of saturated fats include coconut and palm oil,
and solid vegetable shortening. Commercially prepared cakes,
pies, cookies and other desserts are also typically high in
saturated fat.
Trans-fats naturally occur in our foods; however, most
trans-fats from our diet are artificially created through a
process called hydrogenation. Hydrogenation is a process that
takes a liquid vegetable oil and changes it to a solid fat. This
process allows food to be more shelf stable or last longer.
The American Heart Association recommends avoiding both
saturated and trans-fats because of the negative impact they
have on cholesterol levels. While focusing on mono- and polyunsaturated fats is recommended, consuming some of the less
healthy fats is acceptable in a well-balanced diet.