Fats

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• QWhat are some foods that are high in saturated fat?

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  A Intermountain Registered Dietitians , Nutrition & Dietetics, answered on behalf of Intermountain Healthcare

  Here are a few examples of foods that are high in saturated fat.
  Animal sources:

  • Meats such as poultry with the skin or fatty cuts of beef and pork
  • High-fat dairy products such as whole or 2% milk, butter, cream cheese, sour cream, and ice cream
  • Lard and other meat fats

  Plant sources:

  • Cocoa butter and coconut
  • Tropical oils such as coconut, palm, and palm kernel oil

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• QHow can I identify and avoid bad fats?

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  A Honor Society of Nursing (STTI) answered

  You want to avoid or limit saturated fats. Saturated fat comes from animal sources, whole milk dairy products, and some oils. Saturated fat is found in red meat, butter, cheeses, luncheon meats, cocoa butter, coconut oil, palm oil, and cream. Saturated fats boost total cholesterol by elevating harmful LDL cholesterol.
  
   Trans fats are perhaps the worst fats of all. They are formed when unsaturated vegetable oils are hydrogenated to make them solid at room temperature (stick margarine). In the ongoing Nurses’ Health Study, researchers found that among 80,000 women aged 34 to 59, trans fats greatly increased the risk for coronary heart disease. In these findings, researchers reported each 2 percent increase in trans fat calories raised the women’s coronary risk by 93 percent.
  
  Avoid high trans fat foods such as fried foods, snack and fast‑food products, commercial breads, crackers, pastries, and many processed foods.

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• QWhat foods contain monounsaturated fats?

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  A Intermountain Registered Dietitians , Nutrition & Dietetics, answered on behalf of Intermountain Healthcare

  Monounsaturated fats occur primarily in plant oils. Rich sources of monounsaturated fats include:

  • Olive, canola, and peanut oils

  • Olives, nuts, and avocados

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• QWhy is saturated fat bad for my health?

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  A Julie Daniluk , Nutrition & Dietetics, answered

  Saturated fat is a hot topic! It is interesting to note that a meta-analysis published in the American Journal of Clinical Nutrition (2010) did not find a link between saturated fat intake and increased risk of heart disease. On the flip side, a study published in March 2010 from the Harvard School of Public Health, found that replacing saturated fats with an equal amount of polyunsaturated fats reduced the risk of heart disease by 19 percent.
  
  So the debate is still out. The real focus needs to be a balance of all the types of fat. Anti-inflammatory Omega 3 is displaced if you eat too much saturated fat. Hundreds of years ago, people ate meat that contained higher amounts of omega 3 because the animals grazed on grasses instead of corn. If you would like to eat meat, consider choosing grass fed beef. For a good vegetarian saturated fat that is healthy, I would have to vote for coconut oil because it is rich in lauric acid, which has been shown to be a natural germ fighter.
  
  Another thing to consider is the way you prepare your food. For example, when you BBQ meat the fat drips on the hot coals creating polycyclic aromatic hydrocarbons (PAHs). Various PAHs adhere to the grilled meat and can increase your risk of cancer.
  
  The truly damaging fats include trans fats (artificially hydrogenated oils) and refined omega 6 oils such as cottonseed, corn or soy. Eating high amounts of omega 6 can cause excess inflammation. If you are looking for ways to improve your health and longevity, it is important to focus on the omega 3 fats found in fish, chia seed and flax.  

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• QHow can high levels of triglycerides affect my health?

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  A Learn Your Lipids answered

  Triglycerides are a type of lipid, or fat, found both in the blood and in foods. High triglycerides are often caused by being overweight, a lack of physical activity, cigarette smoking, excess alcohol intake, or a diet very high in carbohydrates -- the sugars and starches found in bread, cereals, fruits, etc. High levels of triglycerides have been linked to increased heart disease risk -- particularly in women. Research shows that women with high triglycerides and a waist larger than 35 inches are three times more likely to die of heart disease than those without those risk factors. People with diabetes tend to have higher triglycerides than those without the condition. Diabetic patients also face greater risks if they have a high triglyceride count.
• QWhy is saturated fat bad for heart health?

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  A Dr. Michael Roizen, MD , Internal Medicine, answered

  No food element has been more closely linked to arterial aging than saturated fats and their cousins, trans fats. This relationship was confirmed by a twenty-five-year study that evaluated the development of coronary heart disease and the long-term risk of death. Studies have repeatedly found a strong correlation between cardiovascular disease and the consumption of saturated fats.
  
  Apparently, saturated and trans fats increase inflammation of the blood vessels. They turn on certain genes that produce proteins associated with inflammation of blood vessels. Foods high in saturated fats promote plaque buildup along the artery wall, which is the first stage of cardiovascular disease and arterial aging. In addition, saturated fats facilitate the mechanism that increases low-density lipoprotein (LDL) cholesterol in the bloodstream.

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• QWhy are fat free dressings harmful?

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  A Dr. Mehmet Oz, MD , Cardiology (Cardiovascular Disease), answered

  
  This fat trap of fat free dressing is often the most surprising. While a full-fat dressing can add a abundance of calories to a salad, fat-free dressings can do something else. Certain nutrients found in vegetables are only fat-soluble, meaning you need a little bit of fat in order for the body to absorb the nutrients. In addition, fat-free dressings may make you miss out on the antioxidant value of vegetables. The American Journal of Clinical Nutrition found that those who used fat-free dressings didn’t benefit from the lycopene or beta carotene content of their vegetables. Plus, fat is satiating, meaning a tablespoon or two of dressing with fat in it makes a salad more filling. This could prevent grazing and nibbling on other foods throughout the day.
  
  This content originally appeared on doctoroz.com.
• QWho should be careful eating foods that are high in fatty acids?

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  A Stacy Wiegman, PharmD , Pharmacy, answered

  Children and pregnant women are advised by the United States Food and Drug Administration to avoid getting their fatty acids from types of fish with the highest mercury levels. This includes: shark, swordfish, tilefish, and king mackerel. In addition, to maximize health benefits, all people should look for fish that are high in Omega-3 fatty acids but not be deep-fried (baked or broiled fish is healthier).
• QHow does limiting unhealthy fat from my diet affect aging?

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  A Dr. Michael Roizen, MD , Internal Medicine, answered

  Try to  keep your intake of saturated and trans fats (the "aging fats") down, no more than 20 grams of saturated fats per day and no more than 2 grams of trans fats per day (based on consumption of 2,000 calories per day). (You'll need to keep track but don't have to be exact.) Eating more than this amount correlates with arterial aging and cancer, especially breast and prostate cancer. Saturated and trans fats also   sap your energy right away and on a long-term basis. By eating fewer than 20 grams of saturated fats and 2 grams of trans fats a day out of approximately 65 grams of   total fat a day (the rest should be healthy fats), you can make your RealAge (physiologic age) as much as six years younger.
• QWhat is dietary fat made of?

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  A Dr. Vonda Wright, MD , Orthopedic Surgery, answered

  Fat is built of fatty acids containing carbon, hydrogen, and oxygen. Fatty acids come in three varieties: saturated, monounsaturated, and polyunsaturated. The more saturated the molecule is with hydrogen molecules, the more solid the fat is at room temperature and the worse it is for your health.