Summary: Understanding Fats And Fiber

Understanding Your Fats and Fiber
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June 13, 2013

Understanding Your Fats and Fiber
According to Face the Fats the bad fats are trans fats and saturated fats, both of these fats raises bad cholesterol levels in the blood. Monounsaturated fats and polyunsaturated fats can lower bad cholesterol levels and are beneficial when consumed in moderation. Taking in too many fats regardless of what kind they are can eventually lead to to many calories which can lead to weight gain. High levels of saturated fats or trans fats can also lead to having a stroke and heart disease. Saturated fats come from animal products like meat, dairy and eggs, these fats are solid at room temperature. Unsaturated fats: Monounsaturated fats and polyunsaturated
fats are two types of unsaturated fatty acids. They are derived from vegetables and plants. Monounsaturated fats are liquid at room temperature but begin to solidify at cold temperatures. This type of fat is preferable to other types of fat and can be found in olives, olive oil, nuts, peanut oil, canola oil and avocados. Some studies have shown that these kinds of fats can actually lower LDL (bad) cholesterol and maintain HDL (good) cholesterol. Polyunsaturated fats are also liquid at room temperature. These are found in safflower, sesame, corn, cottonseed and soybean oils. This type of fat has also been shown to reduce levels of LDL cholesterol, but too much can also lower your HDL cholesterol. Omega-3 fatty acids: These include an “essential” fatty acid, which means it 's critical for our health but cannot be manufactured by our bodies. Good sources of omega-3 fatty acids include cold-water fish, flax seed, soy, and walnuts. These fatty acids may reduce the risk of coronary heart disease and also boost our immune systems. Hydrogenated fats (also called trans-fatty acids) are manufactured fats created during a process called hydrogenation whereby hydrogen units are added to polyunsaturated fatty acids to prevent them from becoming rancid and to keep them solid at room temperature.
Examples of foods that contain high levels of hydrogenated fats are stick margarine, fast foods, commercial baked goods (donuts, cookies, and crackers), processed foods, and fried foods.
The functions of fiber in the body are very benefiting; fiber is an indigestible part of plant-based foods that has two functions. Soluble fiber forms a gel in your stomach that captures certain fats, including cholesterol, before it is absorbed by your body. Studies have shown that soluble fiber can reduce LDL levels, improving your lipids profile. Insoluble fiber helps you reduce caloric intake by providing bulk and slowing digestion. Because both types of fiber favorably alter digestion patterns, it is associated with decreased risk of heart and cardiovascular disease, and diabetes. Its beneficial effects on obesity, a risk marker for high cholesterol, also make it an important part of a healthy lifestyle. However, Lipids are made up of fats and protein. The amount and types of lipids in your blood is tested through a blood test. There are three types of lipoproteins that your doctor looks at to determine your risk of serious disease. Low-density lipoproteins, or LDL, carry and deposit cholesterol throughout your body. That is why LDL is known as the "bad cholesterol." High-density lipoproteins, or HDL, collect excess cholesterol and return it to your liver. That is why HDL is known as "good cholesterol." Very low-density lipoproteins, or VLDL, contain a type of fat known as triglycerides. VLDL increases the size of LDL cholesterol, so it is often used as a risk indicator of high cholesterol. Some of the food sources for dietary fiber would be whole grains, beans, fruits, vegetables and nuts and
seeds.

References
Haynes, F. (2013). Understanding Fats. Retrieved from http://www.lowfatcooking.about.com/od/lowfatbasics/a/fats.1004.htm
Nena, S. (2011, July). Lipids & Fiber. Retrieved from http://www.livingstrong.com/article/483339-lipids-fiber/