Fat Facts

WELLNEWS

Victor Dumaguing MD

Whether we like it or not, fats are an integral part of our lives, in fact our daily lives. For one, it is the biggest source of stored energy-triglycerides, found mostly in the liver; one gram of fat yields 9 calories compared to the 4 calories per gram of carbohydrates and proteins. Folks in temperate and frigid zones during winter- December, January, February in the Northern Hemisphere; June July  August in the Southern Hemisphere, example Australia, are kept comfortably warm by fat in their subcutaneous tissues, also called tela subcutanea which serves as insulator, thus maintaining normal body temperature. From an aesthetic cosmetic point of view, fats are responsible for the shiny lustrous scalp hair of women as well as the glowing matte-look of the skin especially their faces. May we emphasize that the brain, where most of our neurons or nerve cells are is mostly fatty tissue.
However, fats when regarded from clinical perspective, especially when they exceed the required amounts for their useful roles in the general metabolism or functioning of the human body, they could have potential harmful effects not only on nutrition but the over-all health and well-being of the person.
    SATURATED FATS are the main dietary cause of high blood cholesterol. They are found naturally in many foods; mostly from animal and dairy sources such as meat, poultry with skin, cream, butter, cheese and other dairy products made from whole or even reduced-fat (2%) milk. Some plant foods-palm oil, palm kernel oil, and coconut oil also contain saturated fat but they do not contain cholesterol.
    TRANS FATS are unsaturated fats but they can raise total cholesterol and bad LDL-C cholesterol and lower the good HDL-C cholesterol. Trans fats happen when hydrogen is added to vegetable oils in a process called hydrogenation which converts oils (liquid) to solids, thus improving a food shelf life. Trans fats are found in many foods, with 70-80% coming as partially hydrogenated fats which includes commercially baked foods, fried foods and snack foods. Tub or liquid margarine have lower levels of trans fat than stick margarine.
    Therefore, to improve cholesterol levels, choose foods low in saturated fats and trans fat. Choose lean meat and poultry without the skin. Cuts of red meats and pork labelled “loin and “round” usually have less amount of fat. In the kitchen, remove all visible fat from meat and poultry before cooking. White meat has less fat than red meat. Beef has more fat than the same weight of pork; something a lot of people do not believe because the fat in pork is very visible while the fat in beef is embedded among its fibers (marbled fat). Grill, bake or broil meats and poultry. Cut back on pr4ocessed meats that are high in saturated fat and sodium such as bologna and salami.
    Select fat-free, 1% fat and low fat dairy products and try to minimize intake of whole-fat dairy products such as butter and whole milk or the so-called full-fat dairy products like yoghurt and cheese. Use liquid vegetable oils and soft margarine in place of hard margarine or shortening. Limit cakes, cookies, crackers, pastries, pies, doughnuts, and French fires made with partially hydrogenated fats. Be aware that common foods such as eggs (about 200 mg cholesterol per yolk) and whole milk (30 mg per cup) shellfish (50-100 mg per half cup) and “organ meats or visceral organs” such as liver (375 mg) per ounce are high in cholesterol.
    With the kind indulgence of our readers, it is suggested that before you buy especially in supermarkets and big grocery stores, read the label; make reading food labels a habit. Labels help you choose foods more wisely; watch for these key terms: “free” means it has none or only a trace amount of a nutrient ex. Cholesterol’ “low” contains a small amount of a nutrient, “reduced or “less” always means the food has 25% less of that nutrient.
It’s not hard to lower cholesterol levels. Just eat fewer foods that are high in saturated fats and trans fat so that you can maintain ideal body weight and normal blood pressure as well as optimum cardiovascular functions.     There is also the reduction of risk of chronic diseases like diabetes, osteoarthritis and some malignancies like breast and prostate cancers.
    For the above tips on fats and other vital information about nutrition and health, your columnist is grateful for the booklet from the American Heart Association Diet and Lifestyle Recommendation
    Next Week: Fats that Lower Cholesterol