Know your Fats

Not all fats are equal. Becoming educated on the types of dietary fats can help lower your risk of heart disease.

Knowing which fats can lower or raise blood cholesterol is an important step in reducing the risk of heart disease.

Saturated fat, trans-fatty acids, and dietary cholesterol can raise your LDL (bad) cholesterol, while monounsaturated and polyunsaturated fats don't. There are some studies that suggest monounsaturated and polyunsaturated fats can even help lower LDL cholesterol slightly when consumed in your diet.

The Good Fats

Unsaturated Fats: Polyunsaturated and monounsaturated fats are the two unsaturated fats.
Polyunsaturated fats: These include safflower, sesame and sunflower seeds, corn and soybeans, many nuts and seeds and their oils.
Monounsaturated fats: These include canola, olive and peanut oils, and avocados.

Both polyunsaturated and monounsaturated fats may help lower your blood cholesterol level when you use them in place of saturated fats in your diet. But remember, fat should always be consumed in moderation, even unsaturated fats.

Omega-3 Fatty Acids:

There’s evidence that intake of recommended amounts of DHA and EPA in the form of dietary fish or fish oil supplements, lowers triglycerides, reduces the risk of death, heart attack, dangerous abnormal heart rhythms, and strokes in people with known cardiovascular disease; slows the buildup of atherosclerotic plaques (hardening of the arteries); and lowers blood pressure slightly.

The American Heart Association reports that supplementation with 2 – 4 grams of EPA and DHA each day can lower triglycerides by 20 – 40 percent and suggests that people with known coronary heart disease consume approximately 1 gram of EPA and DHA (combined) each day.

Unicity offers Salmon Omega3 oil, which provides beneficial omega-3 fatty acids. Profile Science

In addition, Unicity offers EFA (short for Essential Fatty Acids), a daily blend of essential fatty acids which support the immune and cardiovascular system and nourishes the brain and nerves. EFA Science

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The Bad Fats

Saturated Fats:
Saturated fats are the main dietary cause of high blood cholesterol. The American Heart Association recommends that you limit your saturated fat intake to 7 – 10 percent of total calories (or less) each day. Saturated fat is found mostly in foods from animals and some plants.

Foods from animals: These include beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole milk. These foods also contain dietary cholesterol.

Foods from plants: These include coconut oil, palm oil and palm kernel oil (often called tropical oils), and cocoa butter.

Hydrogenated Fats:
Hydrogenated fats are notorious for raising blood cholesterol. These fats undergo a chemical process known as hydrogenation (bombarded with hydrogen atoms). Some examples are margarine and shortening.

Trans-fatty Acids:
In clinical studies, Trans-fatty acids (TFA) or hydrogenated fats tend to raise total blood cholesterol levels. Some scientists believe they raise cholesterol levels more than saturated fats. TFA also tend to raise LDL (bad) cholesterol and lower HDL (good) cholesterol when used instead of cis fatty acids or natural oils. These changes may increase the risk of heart disease.

Trans-fatty acids are found in small amounts in various animal products such as beef, pork, lamb, and the butterfat in butter and milk. TFA are also formed during the process of hydrogenation, making margarine, shortening, cooking oils, and the foods made from them a major source of TFA in the American diet. Partially hydrogenated vegetable oils provide about three-fourths of the TFA in the US diet.

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