Comparision of dietry fats
Relation between your diet and heart disease
4 top tips in choosing and using oils

 

Relation between your diet and heart disease

Fats are a group of chemical compounds that contain fatty acids. Energy is stored in the body mostly in the form of fat. Fats are also needed in the diet to supply essential fatty acids that are substances essential for growth but not produced by the body itself. Fat is a major source of energy for the body and aids the absorption of vitamins A, D, E, and K, and carotenoids. Both animal and plant-derived food products contain fat, and when eaten in moderation, it is important for proper growth, development, and maintenance of good health. As a food ingredient, fat provides taste, consistency, and stability and helps us feel full. In addition, parents should be aware that fats are an especially important source of calories and nutrients for infants and toddlers (up to 2 years of age), who have the highest energy needs per unit of body weight of any age group.
There are three main types of fatty acids: saturated, monounsaturated and polyunsaturated. Some of the unsaturated ones are in trans form. Trans fats (also known as trans fatty acids) are specific types of fats formed when liquid oils are hydrogenated into solid fats like shortenings and hard margarines. However, a small amount of trans fat is found naturally in some animal-based foods. While unsaturated fats (monounsaturated and polyunsaturated) are beneficial when consumed in moderation, saturated and trans fats are not. Saturated fats and trans fats raise LDL ("bad") cholesterol. Therefore, it is advisable to choose foods low in both saturated and trans fats as part of a healthful diet.
Another important point, you should know about, is cholesterol. Cholesterol is a waxy substance that occurs naturally in the tissues of all animals. The human body needs cholesterol to function properly, such as producing vitamin D, bile acids to digest fat, and many hormones. Given the capability of all tissues to synthesize sufficient amounts of cholesterol for their needs, there is no evidence for a biologic requirement for dietary cholesterol. Scientific evidence indicates a positive linear trend between cholesterol intake and LDL-cholesterol levels, and therefore, an increased risk of Heart Disease. The most common type of heart disease is Coronary Heart Disease (CHD). CHD occurs when substances, like cholesterol, build up in the arteries that carry blood to the heart and block or slow the flow of blood and oxygen to it. Foods derived from animal fats like red meat or butter are high in saturated fat, which introduces "bad" cholesterol or LDL (low-density lipoprotein) into the blood stream. This type of cholesterol is considered bad because it sticks to artery walls, which can clog them. Foods derived from plant materials such as vegetable oils are high in unsaturated fat or "good" fats. This keeps cholesterol moving through the blood stream and into the liver to be disposed of.
To reduce your risk of heart disease, physicians suggest:

 

4 top tips in choosing and using oils

1. COOKING WITH OILS
Cooking at high temperatures can damage oils. The more omega 3 fatty acids in the oil, the less suitable it is for cooking. The heat not only damages the fatty acids, it can also change them into harmful substances. Hydrogenated oils are often used for cooking. Because these oils have already been changed by chemical processing, they are less likely to be further damaged by heat. The oils that are higher in saturated and monounsaturated fats are the most stable when heated. These include peanut oil and olive oil. The more fragile oils are best used at room temperature, like salad dressings. Never heat oils to the smoking point, as this not only damages their fatty acid content, but also their taste. Best cooking oils and fats are: butter, peanut oil, high oleic sunflower oil, high oleic safflower oil and olive oil.
Whenever possible, eat the food, such as fish or seeds, rather than the extracted oil. These foods contain other vital nutrients in addition to the energy-producing fats and healthy fatty acids.
2. STORING OILS
If you are buying oil in large quantities, it should be stored in dark bottles. Clear glass or plastic bottles allow light to penetrate the oil and oxidize the fatty acids. If the oil comes in a clear bottle, wrap it with a dark covering. Keep the lid on tightly between uses, as contact with air will affect the quality of the oil. Purchase in small quantities, and use within a month or two. The healthier the oil, the more quickly it spoils. Store oils in a cool and dark place.
3. READ LABELS
Avoid oil that is labeled simply "vegetable oil." A consumer has a right to know which vegetables are used in the oil. Possibly the manufacturer uses the inexpensive, highly processed oils to fill up the bottle. Labels do not usually list the types of fatty acids the oil contains, for example, how much omega 3's (linolenic acid) and how much omega 6's (linoleic acid). Consumers have the right to know if they are possibly eating chemical residues.
Do not be misled by the "no cholesterol" label on the oil container. Being a plant food, oils do not contain cholesterol. Beware when you read a label - don't look only at the levels of cholesterol - also check for the saturated fats! Coconut oil and palm kernel oil are high in saturated fats, even though they have no cholesterol. Substitute unsaturated fats found in Corn, Canola and Blend oil for them.
4. USE SPARINGLY
Remember that oils are liquid fats. Even the best oils still have about 120 calories per tablespoon. Use even these oils sparingly. Pour the oil into a spoon first, and then sprinkle it on your salad or put it in the stir-fry pan. You'll use less oil if you don't pour it directly from the bottle

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