2.2 Fats

Dietary fats play crucial roles in our bodies, from providing energy to supporting cell function. They're essential for absorbing vitamins and producing hormones. But not all fats are created equal – some can harm our health, while others offer benefits.

Understanding different types of fats is key to making smart food choices. Saturated and trans fats can raise cholesterol, increasing heart disease risk. On the flip side, unsaturated fats like those in olive oil and fish can promote heart health when consumed in moderation.

Functions and Types of Dietary Fats

Roles of fats in nutrition

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• Provide energy most energy-dense macronutrient (9 kcal/g) serve as efficient form of energy storage in the body
• Essential for absorption of fat-soluble vitamins (A, D, E, and K) require dietary fat for proper absorption and utilization
• Crucial component of cell membranes phospholipids and cholesterol maintain cell membrane structure and function
• Precursors for hormone synthesis steroid hormones (estrogen, testosterone) derived from cholesterol eicosanoids (prostaglandins, leukotrienes) derived from essential fatty acids
• Provide insulation and protection subcutaneous fat insulates the body and maintains body temperature visceral fat cushions and protects internal organs
• Essential fatty acids support health omega-3 (α-linolenic acid) and omega-6 (linoleic acid) fatty acids are essential must be obtained through diet play crucial roles in brain development, inflammation, and cardiovascular health

Effects of dietary fat types

• Saturated fats primarily found in animal products (meat, dairy) and tropical oils (coconut oil) raise total and LDL cholesterol levels increasing risk of cardiovascular disease should be limited to <10% of total daily calories
• Trans fats primarily found in partially hydrogenated oils, fried foods, and processed snacks raise LDL cholesterol and lower HDL cholesterol increasing risk of cardiovascular disease should be avoided as much as possible
• Monounsaturated fats found in olive oil, avocados, nuts, and seeds may help lower LDL cholesterol and reduce risk of cardiovascular disease should replace saturated and trans fats in the diet
• Polyunsaturated fats include omega-3 and omega-6 fatty acids
  • Omega-3 fatty acids (EPA, DHA) found in fatty fish, flaxseed, and walnuts may reduce inflammation and risk of cardiovascular disease
  • Omega-6 fatty acids found in vegetable oils, nuts, and seeds excessive intake may contribute to inflammation if not balanced with omega-3 intake
  • Should replace saturated and trans fats in the diet

Essential Fatty Acids and Fat-Soluble Vitamins

• Essential fatty acids (omega-3 and omega-6) cannot be synthesized by the body and must be obtained through diet
• Play crucial roles in brain function, growth, and development
• Fat-soluble vitamins (A, D, E, and K) require dietary fat for absorption and transport
• Essential for various bodily functions, including vision, bone health, and blood clotting

Addressing Fat Intake Challenges

Strategies for fat intake challenges

• Education and awareness provide accessible nutrition education on the types and roles of dietary fats teach simple, practical strategies for making healthier fat choices
• Improve access to healthy food options collaborate with community organizations to establish farmers' markets or community gardens in underserved areas advocate for policies that incentivize retailers to offer affordable, healthy food options
• Address socioeconomic barriers support programs that provide financial assistance for purchasing nutritious foods (SNAP, WIC) encourage the development of affordable, nutrient-dense food products
• Culturally sensitive approaches develop nutrition interventions that respect and incorporate cultural food preferences and traditions engage community members and leaders in the planning and implementation of nutrition programs
• Collaborate with healthcare providers encourage routine screening for nutrition-related health risks provide referrals to registered dietitians or nutrition support services when appropriate
• Target high-risk groups develop targeted interventions for populations at higher risk of fat-related health issues (individuals with low income, pregnant women, elderly) tailor nutrition messages and strategies to the specific needs and challenges of each group