FAT AND CHOLESTEROL

Fat from food is the most concentrated source of energy .The average westerner eats around 1 00 g (4 oz) of fat each day , which supplies almost 40 per cent of e~rgy intake. This means that for every 100 calories consumed 40 come from fat.

Fats can be divided into three categoriesj saturated, monosaturated and polyunsaturated. Saturated fats are mainly found in meats and dairy products, but some fats can be made more saturated by manufacturing processes. Saturated fats are usually solid at room temperature, but there are some exceptions; palm oil and coconut oil are highly saturated vegetable oils.

Saturated fats tend to increase the amount of cholesterol in the blood. The body manufactures its own supply of cholesterol in the liver , and a certain amount of choJesterol is essential to make bile acids and various hormone:s (cortisol, oestrogen, testosterone). However , excess chol- esterol in the blood can lead to heart disease.

As well as its own manufactured supply, the body uses both cholesterol and saturated fats from foods to make blood cholesterol. Of the two, saturated fats have the most impact on bl9od cholesterol. .

Monosaturated fats have no effect on blood cholesterol-they neither raise or lower it. They include the fats in avocados, cashew nuts, olives and olive oil, peanuts and peanut butter .

Polyunsaturated fats may lower the level of cholesterol in the blood and could protect against heart disease. These fats are usually liquid at room temperature, such as corn oil, safflower oil, sesame oil and sunflower oil. Some margarines are high in polyunsaturated fat and are recommended by most nutritionists as a healthy altemative to those high in saturafed fats.

From the point of view of weight control, it is best to cut down on all fats and eat more bread, cereals, fresh fruit and vegetables.

 

FAT AND CHOLESTEROL