Saturated Fat

Saturated fats are solid at room temperature and are found predominantly in beef, butter, whole milk products and three vegetable oils (coconut, palm, and palm kernel). It raises blood cholesterol and may contribute to certain types of cancers.

Trans Fat

Trans fats are formed when food manufacturers add hydrogen to unsaturated fatty acids to make the fat firmer and less likely to spoil. Trans fat behaves like saturated fat in the body. They are found in packaged products, cookies, cakes, crackers, frozen dinners, some breakfast cereals as well as in stick margarine and some fried fast foods. To spot foods that contain trans fat, look for "partially hydrogenated" oils on the ingredients list of packaged products.

Monounsaturated Fat

Monounsaturated fats are found primarily in olive and canola oils, peanuts, almonds, and avocados. This type fat tends to lower blood cholesterol levels. Because it is less susceptible to damage from oxygen than polyunsaturated fat, mono-unsaturated fat should make-up the majority of fat in your diet.

Cholesterol

Cholesterol plays the key role in the development of atherosclerosis, which literally means "hardening of the arteries." Every year in the United States, cholesterol clogged arteries cause a staggering 700,000 deaths. Cholesterol is the greatest health problem in our society, yet it's also essential to life. Cholesterol is a natural compound found in all animal tissues and is important for many structures and functions. Cholesterol is one of the most important components of cell membranes, imparting stability and other properties. Abundant cholesterol in the specialized membranes of nerve fibers allows electrical impulses to travel quickly - in some nerves at speeds of 100 yards per second. Cholesterol is also the precursor molecule for the synthesis of steroids, the largest group of hormones (estrogen and progesterone in women, testosterone in men). They regulate a myriad of metabolic processes and sexual characteristics. Cholesterol is also the initial compound used for the production of vitamin D. The liver modifies cholesterol to product bile, then stores it in the gall bladder. The greenish liquid is then released into the small intestine to aid in the digestion of fat. 98% of bile is reabsorbed in the large intestine and sent back to the liver for reprocessing. Although cholesterol is necessary for life, we need absolutely none from food. Every cell in the body had the ability to synthesize all the cholesterol it needs (though most is produced by the liver). The human body is physiologically unprepared for the heavy load of fat and cholesterol that the traditional American diet provides. Cholesterol is not a toxin, and so it is not chemically degraded and excreted like most other substances.

The following are food substitutions for those who have been diagnosed with high cholesterol (though they can be used by those who have not been diagnosed with high cholesterol):

Cancer and Fat

There is a growing body of evidence to suggest cancer is related to obesity, to excess intakes of fats, proteins and salt, and to inadequate intakes of fiber and vitamin A. Cancer is the second leading cause of death among adults in the United States. There is concern over an association between high-fat diets (both saturated and unsaturated) and colon cancer, as well as the possibility that these diets promote the growth of other cancers such as breast, prostate and endometrial.

It is important to be aware of your intake of fat and cholesterol. A diet that is high in fat and cholesterol may not cause cancer (depending on which side of the fence you are sitting on), but it is linked to an increased risk of heart attack and stroke.

Test Yourself
(Newsday, October 1998)

1. Cholesterol is fat that circulates in the blood stream and clogs the arteries. True or false?
2. LDL cholesterol is bad for the body; HDL cholesterol is good. True or false?
3. High-fat foods are always high in cholesterol. True or false?
4. In population studies, the lower the cholesterol, the lower the rate of heart disease? True or false?
5. The best way to improve your cholesterol profile is to eliminate, as much as possible, all fat from your diet. True or false?

Answers to Test Yourself

1. False. Cholesterol is actually a white, waxy "fatty alcohol". The plaques that embed in artery walls are a buildup of oxidized cholesterol, fat, swollen immune cells, scar tissue and blood clots. To slow the buildup, eat more fruits and vegetables, rich in antioxidants.

2. False. Both types of cholesterol are vital to the body, especially to the working of the brain. However, excess LDL promotes arterial blockages, while HDL helps shunt cholesterol out of the body. A good ratio of total cholesterol to HDL is about 4 to 1.

3. False. It's saturated fat that's the primary culprit. Cholesterol is present only in animal foods. (Nuts are high in fat but have zero cholesterol).

4. True. As cholesterol rises, heart disease rates increase accordingly. The risk is lowest among those with a total cholesterol of 155 or below.

5. False, though a debate rages on. While lowering LDL, extremely low-fat diets can also cause HDL to take a nosedive. The latest thinking: adopt a Mediterranean-style diet, emphasizing fruits, vegetables, whole grains and beans. Cut back sharply on saturated fats in butter, cheese and fatty meats. Enjoy monounsaturated fats - olive oil, nuts, avocados - in moderation.

Other

October is Breast Cancer Awareness month. It is critical to perform monthly self breast exams and see your doctor regularly for exams that include a mammogram as needed.

In an effort to focus on women's health, the University Wellness Program provided complimentary bookmarks to all female faculty and staff during the month of August. The bookmark included a recommended schedule for women's health tests. If you did not receive on and are interested, please contact X3112 and request one.

Similarly, the University Wellness Program will be sending out a Men's Guide to Health Tests and Screenings sometime during the month of October. Be on the lookout for yours. We hope faculty and staff will utilize these guides as they work toward improving health and lifelong wellness.