Fats Flashcards
What are the two types of fat?
Saturated
Unsaturated
What is unsaturated split into?
Monounsaturated
Polyunsaturated - omega 3 and 6
Why are saturated fats dangerous?
They have adverse effects on health
Energy dense = obesity
CVD
What are the functions of fat?
For insulation - adipose tissue
A vital part of the structure of all cell membranes
Protection of vital internal organs
Provides us with fat soluble vitamins
A concentrated source of energy (1g = 9kcal)
What is the total fat %?
Plus all the rest
33 Saturated 10% or less mono - 12% poly - 6% trans fats - 2%
What are the two types of cholesterol?
LDL - low density lipoprotein - mostly fat and not much protein
HDL - high density lipoprotein - mostly protein and not much fat
Give 3 sources of saturated fat:
Butter
Lard
Whole milk
Give 3 sources of omega 3:
Oily fish
Cod liver oil
Rapeseed oil
Name 3 functions of omega 3:
Important for growth, maintenance and repair of tissue
Provide raw materials for prostaglandins which are hormones that are involved in blood clotting and lowering blood pressure.
Lowers LDL cholesterol without lowering HDL.
Name 3 other functions of omega 3:
Structure of all cell membranes
Anti- inflammatory to ease stiff joints
GLA can help with hormonal imbalance
What is EPA?
Reduces blood pressure,
reduce risk of blood clots,
regulates heart rhythm and
reduces triglyceride levels which lower risk of CVD and stroke
What is DHA?
Vital for babies brain and eye development
For overall brain growth
Normally components of brain and retinal membranes
3 sources of omega 6:
Avocados
Spreads
Dressings
Name a function of omega 6:
Lowers LDL but large amounts of will lower HDL
What are the functions of monounsaturated fats?
Help lower total blood cholesterol
Lowers LDL cholesterol but not HDL cholesterol
Increases the amount of HDL cholesterol