W4-L4: Fats II Flashcards
What is the relationship between saturated fat intake, Cholesterol and CVD Risk?
- Reduction in Saturated Fat: led to a 21% reduction in the risk of cardiovascular disease (including heart disease and strokes)
- Impact on Cholesterol: Lowering saturated fat typically reduces serum total cholesterol levels, which is associated with a reduced risk of cardiovascular events.
How can the population deal with saturated fat intake?
Healthy Population vs. At-Risk Individuals:
* both healthy individuals and those at higher risk (e.g. those with hypertension, high cholesterol, or diabetes) benefit from reducing saturated fat intake
* health benefits arose from replacing saturated fats with polyunsaturated fat or starchy foods
Replacement Matters:
* The health benefits of reducing saturated fat are more pronounced when these fats are replaced with healthier options, such as polyunsaturated fats (found in fish, nuts, and vegetable oils) or whole grains. Versus replacing saturated fats with refined carbohydrates or sugars
What are Polyunsaturated Fats?
PUFAs: fatty acids that contain carbon-carbon double bonds, not completely saturated with hydrogen atoms
What are Essential fats?
- needed for optimal health but generally in smaller quantities compared to other macronutrients
- body unable to produce on its own
What are the functions of PUFAs & Essential Fats?
- Epithelial Cell Function: Essential fatty acids play a role in maintaining the integrity and function of epithelial cells, which line blood vessels and organs.
- Regulation of Gene Expression: Fatty acids are involved in the regulation of gene expression, impacting various physiological processes.
- Synthesis of Eicosanoids: PUFAs are precursors to eicosanoids (signalling molecules that can modulate pain, inflammation, and other bodily functions)
What are the Two Types of
Polyunsaturated Fats?
Omega 3 - EPA, DHA and ALA
Omega 6 – Linoleic Acid
What are Omega 3 Fats?
Omega 3 - EPA, DHA and ALA
* Anti-inflammatory – important for brain and heart health
* Fatty fish, flax and walnuts
What are the Dietary recommendations for Omega 3 Fats?
ALA (Alpha-Linolenic Acid):
* About **1.1 grams **per day for women and
* 1.6 grams per day for men (1tbsp flax = 2.4g ALA)
EPA and DHA:
* Specific daily values aren’t set, consuming 2 servings of fatty fish / week (like salmon, mackerel, or sardines) recommended.
What are Omega 6 Fats?
Omega 6 – Linoleic Acid
* Essential but should be consumed in balance with omega 3’s to avoid promoting inflammation. Common in western diets
* Vegetable oils e.g. sunflower + corn oil
Whats the recommended ratio for Omegas?
The recommended Omega-6 to Omega-3 ratio should be 4:1 or lower, meaning four parts omega-6 for every one part omega
What is Inflammation?
the body’s natural response to injury or infection. It involves immune cells, blood vessels, and molecular mediators.
What is Acute Inflammation?
Short-term response, typically beneficial
(e.g., redness, heat, swelling).
What is Chronic Inflammation?
Prolonged, low-grade inflammation that can last
for months or years, often without a clear trigger.
What is the Influence of Diet on Inflammation?
- Diets high in refined carbohydrates and saturated fats may exacerbate inflammation
- Conversely, diets rich in fruits, vegetables, whole grains, and omega-3 fatty acids can help reduce inflammation.
What diet helps lower Inflammation?
Mediterranean Diet
Emphasizes healthy fats (olive oil, nuts), lean proteins, and a variety of fruits and vegetables, linked to reduced inflammation and lower disease risk.
