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 SANFORD SPORTS SCIENCE INSTITUTE (605) 312-7870 sanfordhealth.org/sportsscience 014002-00012 Rev. 9/15 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.
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