Fats

Also known as lipids. Composed of carbon, hydrogen, and oxygen. Insoluble in water.

Concentrated energy source - 9 Calories/gram

Provide essential fatty acids.

Food sources visible = oils, butter, margarine, lard, & shortening. invisible = marbling in meats, olives, cheese, nuts.

Glycerol

Structure of a Saturated Fatty Acid

Stearic Acid

Simplified Stearic Acid (zig-zag)

Structure of an Unsaturated Fatty Acid

Oleic Acid

Oleic Acid Simplified

Structure of Fats
Glycerides - contain a molecule of glycerol with either one (mono-) two (di-) or three (triglyceride) fatty acids attached to it.
Triglycerides contain a mixture of more than one type of fatty acid.
Fatty acids can be saturated or unsaturated.

Mixed Triglyceride

Properties of Fats & Oils

Firmness
Stability Hydrogenation

Trans-fatty acids

Firmness
Saturated fats are solid at room temperature.

Unsaturated fats are liquid at room temperature.

Animal fats more saturated than vegetable oils. Exceptions - saturated vegetable fats
tropical oils - palm & coconut cocoa butter

Shorter the carbon chain the softer the fat at room temperature.

Stability
Oxidation
fats become rancid when exposed to oxygen causing off flavors & odors. Double bonds more susceptible thus polyunsaturated fats spoil faster.

Protect fats & oils

keep air tight & refrigerated antioxidants (BHA, BHT, vit. C & E) hydrogenation

Dietary Sources of trans Fats

Hardened margarines & shortenings

Salad dressing, mayonnaise

Biscuits, cakes, cookies, crackers, donuts Corn snack & chips Fried foods Fast foods Occur naturally in meat & dairy fat

Phospholipids
Compounds that contain glycerol, 2 fatty acids and a phosphorus containing acid in place of a fatty acid.
Foods - act as emulsifiers - lecithin.

Body - part of cell membranes

Lecithin

Sterols
Fat related multiple-ring compounds such as cholesterol and vitamin D.

Sterols

2001 Brooks/Cole, a division of Thomson Learning, Inc. Thomson Learning is a trademark used herein under license.

Cholesterol in selected foods.

Digestion of Fats

Fats in the Body

Lipoproteins carry fats around the body
Energy storage
excess energy (glucose) stored as body fat

Body fat supplies energy for muscles

2003 Wadsworth, a division of Thomson Learning, Inc. Thomson Learning is a trademark used herein under license.

Figure 5.9 Lipoproteins

Recommended Intakes
Total fat
20 35% of total daily calories (DRIs)

Saturated fat
Dietary Guidelines suggests less than 10% of energy intake (20 gms for 2000 kcal diet).

Cholesterol
Dietary Guidelines suggest less than 300 mg per day

Health Effects of Fats

Heart disease
saturated fats & trans-fats (negative) monounsaturated fats (positive) omega-3 polyunsaturated (positive)

Cancer Obesity

Cardiovascular Disease (CVD)

Diseases of the heart & blood vessels.

Major cause of death in U.S.

Coronary heart disease (CHD) is most common form of CVD.
Heart is damaged from a lack of blood due to blocked arteries.

atherosclerosis = accumulation of fats and other materials in arteries.

hypertension = high blood pressure.

Risk Factors for CHD

Medical
High blood cholesterol
Hypertension Diabetes (insulin resistance) Smoking Family history

Cholesterol Level and Heart Disease Deaths

Risk Factors for CHD

Medical
High blood cholesterol
Hypertension Diabetes (insulin resistance) Smoking Family history

Risk Factors for CHD

Lifestyle factors
Obesity
Physical Inactivity Diet - high saturated fat low fruits & vegetables

Other
Gender Age

Metabolic Syndrome
Defined as having at least 3 of the following conditions
High blood pressure High blood sugar High triglycerides Low levels of HDL cholesterol (good) Central obesity (adiposity)

Increase Your Risk of a Heart Attack

Reducing the Risk of CVD

Control weight Dietary strategies
Reduce fat, especially saturated fat and cholesterol Use more monounsaturated & omega3 fatty acids Eat more soluble fiber More folate, vitamins B6, & B12 and E Alcohol in moderation

Increase physical activity Medications

Blood Pressure
Force of blood in the arteries.
Measured in two numbers
systolic (high number) - the pressure when the heart contracts. diastolic (low number) - pressure between the beats when the heart relaxes.

New Blood Pressure Guidelines

Systolic Optimal Normal High-normal

Diastolic

under 120 and under 80 120 - 129 130 - 139

or or

80 - 84 85-89

(New England Journal of Medicine, 2001)

Risk Factors for Hypertension

Smoking

High fat diet/high blood lipids

Diabetes Gender Age Heredity/Genetics Obesity Race

Reduce the Risk of Hypertension

Lose weight
Exercise regularly

Alcohol in moderation
Reduce sodium/salt intake Medication