II. 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
III. 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
IV. 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
V. 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 Acids (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)
VI. 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 Triglycerides
- Decreases HDL Cholesterol
- Examples
- Elaidic Acid (e.g. margarines): 18 carbon chain (this is the trans form of oleic acid)
VII. 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
Images: Related links to external sites (from Bing)
Related Studies
| Definition (NCI) | Role of dietary fats in cancer causation or prevention and in general health. |
| Concepts | Research Activity (T062) |
| English | Dietary Fat, Lipid Nutrition, Fats, Nutrition, Fats, Study of Nutrition, Fats |
