The Skinny on Dietary Fats
Bad Fats
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a)
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Trans fats Most are created
when manufacturers turn liquid oils into more solid
fat like shortening and margarine. Trans fats raise LDL
cholesterol.
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b)
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Saturated fats This occurs naturally
in all fatty foods, but mostly in dairy products, meats
and tropical oils like palm and coconut. Saturated fats
raises both LDL ("lousy") and HDL ("healthy") cholesterol.
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Better Fats
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a)
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Polyunsaturated fats (corn, soy and
sunflower) These fats lower cholesterol levels.
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b)
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Monounsaturated fats (canola and olive)
These fats tend to lower cholesterol and may help the body
maintain proper levels of HDL-C ("Healthy") cholesterol.
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Best Fats
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Omega 3s This is a polyunsaturated fatty acid
found in high amounts in
flax seeds (picture at right),
English walnuts and in seafood, especially higher fat, cold-water
varieties like tuna, salmon, sardines and mackerel. They may
prevent blood platelets from sticking to artery walls, which
lowers the risk for blocked blood vessels and heart attacks.
How fish oils work isn't certain but the leading theory is:
When the heart muscle is stressed, the fish fat stabilizes the
heart cells which allows the heart to beat regularly. When there
is trouble, EPA (eicosapentaenoic acid) is released from the cell
membrane and it suppresses the extra beats. The omega 3 fatty
acids restores a balance disrupted by excessive consumption of
omega-6 fatty acids and saturated fats. Omega 3s can also help to
lower blood triglycerides.
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