Nutrition
Fatty Acid
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Fatty Acid
, Dietary Fat, Cooking Oil
See Also
Omega-3 Fatty Acid
Omega-6 Fatty Acid
Approach
Oils
Use olive oil in non-high heat preparation (cold salads, roasting)
Safflower oil, canola oil and peanut oil are safer oils for cooking, able to withstand high heat
Types
Saturated Fatty Acid
Carbon chain with a maximum number of attached hydrogens (no double bonds)
Risks
Increases
LDL Cholesterol
(esp. long chain Fatty Acids with >10 carbons)
Increased
Coronary Artery Disease
risk
Examples
Palmitic Acid (e.g. Palm oil): 16 carbon chain
Stearic Acid (e.g. Animal fat): 18 carbon chain
Types
Monounsaturated Fatty Acids
Carbon chain with a single pair of missing hydrogens (1 double bond)
Benefits
Decreased risk of cardiovascular disease
Lowers
LDL Cholesterol
Examples
Oleic Acid (e.g. Olive oil): 18 carbon chain
Types
Polyunsaturated Fatty Acids
Carbon chain with more than 1 pair of missing hydrogens (more than 1 double bond)
Benefits
Specific to
Omega-3 Fatty Acid
s (sub-type of polyunsaturated fats)
Risks
Increased weight gain
Gallstone
formation
Examples
Linoleic Acid
(e.g. Safflower oil): 18 carbon chain (essential Fatty Acid)
Linolenic Acid (e.g. Soybean oil): 18 carbon chain (essential Fatty Acid)
Arachidonic Acid (e.g. Meat and dairy products): 20 carbon chain (essential Fatty Acid)
Eicosapentaenoic Acid
(e.g. Fish Oil): 20 carbon chain (essential Fatty Acid)
Docosahexaenoic Acid
(e.g. Fish Oil): 22 carbon chain (essential Fatty Acid)
Types
Trans-Fatty Acids
Double bond of unsaturated fat is in trans-configuration
Hydrogens are on opposite sides of the double bonds
Contrast with cis-configuration where the hydrogens are on same side of the bond
Synthesized via hydrogenation (artificial addition of hydrogens)
Converts liquid vegetable oils to semi-solids or solid fats
Risks
Directly associated with increased risk of heart disease
Increase
LDL Cholesterol
and
Serum Triglyceride
s
Decreases
HDL Cholesterol
Examples
Elaidic Acid (e.g. margarines): 18 carbon chain (this is the trans form of oleic acid)
Prevention
Dietary Recommendations
Keep Fatty Acid intake less than 30% of total daily calories
Limit saturated fat to less than 7% of total daily calories
Limit trans-fats to less than 1% of total daily calories
References
Hu (2001) J Am Coll Nutr 20(1): 5-19 [PubMed]
White (2009) Am Fam Physician 80(4): 345-50 [PubMed]
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