ent hormone – it’s the backbone on which progesterone, DHEA, testosterone and our estrogens are made from.
- Fat is important in brain health
Fat surrounds neurons and allows electrical signals to flow efficiently, giving us the ability to think and act quickly. 60% of our brain is fat and it’s the quality of healthy fats that are linked to improved cognitive function, not the quantity.
- Assists in the absorption of fat-soluble vitamins A,D,E and K
Fat-soluble vitamins will not dissolve in water. Instead, fat-soluble vitamins absorb best when taken with or in higher-fat foods. (We will talk more about these in Part 6 next week)
- Maintain cell membranes
Vital for every cell in our body
- Maintain healthy blood cholesterol
Knowing which fats lower your bad LDL cholesterol and increase your good HDL cholesterol can help keep your heart and arteries in good health
Foods we eat that are high in saturated and trans fats promote inflammation. It’s best to minimize the amount of these foods
Fun Fat Fact – First the good news…fat cells generally do not increase in number after puberty so even if you gain weight the number of fat cells you have remains the same. Now the bad news… Each fat cell simply gets bigger and can expand up to ten times its normal size. ?
There is “good fat” (unsaturated fats) and “bad fat” (saturated fats). What are the differences?
A) Good fats – Unsaturated Fat
Unsaturated fats are considered the good“healthy fats” when eaten in moderation. They help increase your good cholesterol – HDL, which lowers your bad cholesterol – LDL. This helps reduce your risk of coronary artery disease and provides many other health benefits. Typically, unsaturated fats are liquid at room temperature (e.g. olive oil). They mainly come from plant-based sources like nuts, seeds, and vegetable oils, as well as fish. They can be further categorized as:
- Monounsaturated fats (MUFA’s)
This type of unsaturated fat contains only one – mono – double bond in its structure, thus fewer hydrogen atoms. MUFA’s are typically liquid at room temperature and include olive oil, avocados, almonds and cashews. The next time you dip your bread in olive oil at an Italian restaurant, you’re getting mostly monounsaturated fat.
- Polyunsaturated fats (PUFA’s)– These are essential fat acids (EFA’s)
These are called essential because your body cannot make them itself or work without them. These EFA’s are needed for brain development, blood clotting and controlling inflammation and much more. This type of unsaturated fat contains two or more – poly – double bonds in their structure. They can be liquid at room temperature. Polyunsaturated fats are found in oily fish, nuts and seeds.
There are two main types of polyunsaturated fats:
- Omega-3 fatty acids – Key family of polyunsaturated
There are 3 main types of Omega 3 fatty acids:
- Alpha Linolenic acid (ALA)– Not the most important omega 3, but it is the most common omega-3 fatty acid in most Western diets. It is found in seeds, nut and plant sources such as flaxseed, chia, hemp, walnuts, leafy vegetables, and some animal fat, especially in grass-fed animals.
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
EPA & DHA– Most important and useful essential omega 3 fatty acids. These mainly come from fish, so they are sometimes called marine omega-3s. Examples include salmon, mackerel, sardines, and algae oils. Health Canada recommends at least two servings of non-fried fish per week.
2. Omega-6 fatty acids– Linolenic acid (LA) – found in many plant oils, including palm oil, sunflower oil, flaxseed oil, corn oil and evening primrose oil. Most diets provide adequate amounts of this fatty acid, and therefore planning is rarely required to ensure proper amounts of omega-6 fatty acids.
These unsaturated fatty acids are important to keep your body working like a well-oiled machine. But don’t go overboard. All fats, including MUFA’s and PUFA’s are high in calories, so use them only in moderation. Consume MUFA and PUFA rich foods instead of other saturated fatty foods, not in addition to them.
Fun Fat 