|
 
|
 More Desirable Fats:
Taking Their Rightful Place At The Table
print article
send to a friend
|
Your E-mail Has Been Sent
|
|
|
These are mostly unsaturated fats, such as monounsaturated fats (MUFAs) and polyunsaturated
fats (PUFAs) — including Omega 3 PUFAs and Omega 6 PUFAs — that are
essential to healthy growth and development. And the positive news doesn't stop
there, as unsaturated fats like these may offer important heart health benefits1.
The Dietary Guidelines recommend MUFAs and PUFAs as the sources for most of the
fat in our diets2.
Omega 3 Polyunsaturated Fats (Omega 3 PUFAs)
Omega 3 PUFAs play a vital role in the healthy development of every cell, tissue
and organ in the body — working to keep individual cell membranes flexible
for proper functioning. They are found in some plants, as well as marine foods like
fish and shellfish.
The major Omega 3 PUFA present in plants is alpha-linolenic acid (ALA), an essential
fatty acid that must be consumed regularly in the diet. ALA is found in nuts, seeds
and vegetable oils like flaxseed, canola, sunflower and soybean. On average, we
consume just over a gram of ALA a day, which is lower that the recommended level.
An adequate intake of ALA is 1.6 grams per day for men and 1.1 grams per day for
women2. Foods like peanut butter, mayonnaise, avocados and shrimp are
rich sources of ALA.
In fish and shellfish, eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids are
the major Omega 3 PUFAs. Because of their biological construction, these fats are
referred to as "very long chain" PUFAs. They are found in higher amounts in fatty
fish such as halibut, mackerel, herring and salmon. A small amount of ALA can be
converted to very long chain PUFAs within the body, although for most individuals
this amount is less than 1 percent.
There's significant research to show that very long chain Omega 3 is beneficial
for the body3,4. The FDA has stated that supportive but not conclusive
research shows that consumption of EPA and DHA Omega 3 fatty acids may reduce the
risk of heart disease. The 2005 Dietary Guidelines have taken notice, recommending
at least two servings of fish a week, particularly those rich in the fats EPA and
DHA2.
Omega 6 Polyunsaturated Fats (Omega 6 PUFAs)
Omega 6 PUFAs play a major role in maintaining the correct fluidity of cell membranes
in the body, as well as lowering harmful LDL blood cholesterol5,6. Linolenic
acid (LA) is one of the major Omega 6 PUFAs that is essential to the body, and we
should consume a minimum of one to two grams per day. Most of our diets, however,
contain more than this amount. Good sources of Omega 6 PUFAs include canola, sunflower,
soybean, and corn oils. The best choice is dietary fat that is also low in saturated
fats, such as canola oil.
Monounsaturated Fats (MUFAs)
Monounsaturated fats (MUFAs) are found in canola oil, soybean oil, peanut oil and
avocados, and they are the primary component of olive oil.
|
1
|
Brown AA, Hu FB. Dietary modulation of endothelial function: implications for cardiovascular
disease. Am J Clin Nutr. 2001; 73:673-86.
|
|
2
|
Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Energy,
Carbohydrates, Fiber, Fat, Protein and Amino Acids (Macronutrients). Washington,
DC: National Academy Press; 2002.
|
|
3
|
Albert CM, Hennekens CH, O'Donnell CJ, Ajani UA, Carey VJ, Willett WC, et al. Fish
consumption and risk of sudden cardiac death. JAMA 1998; #279:23-8.
|
|
4
|
Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after
myocardial infarction: results of the GISSI-Prevenzione trial. Gruppo Italiano per
lo Studio della Sopravvivenza nell'Infarto miocardico [published correction appears
in Lancet 2001; 357:642]. Lancet 1999; 354:447-55.
|
|
5
|
Keys A. Effects of different dietary fats on plasma lipid levels. Lancet, 1965 Feb
6: 17:318-19.
|
|
6
|
Mensink RP et al., effects of dietary fatty acids and carbohydrates on ratio serum
total to HDL cholesterol and serum lipids and apolipoproteins: a meta-analysis of
60 controlled trials. Am J Clinical Ntr. 2003; 77:1146-55.
|
|
|