Question

Explain with examples and health implications the following categories of fats:

Triglycerides, phospholipids, sterols, saturated fats including trans fats, unsaturated fats, polyunsaturated fats, and essential fatty acids.

Answer 1

Triglycerides:

• Triglyceride is a type of lipid present in the blood.
• Triglycerides are the extra calories stored as fat cells and are utilized for the energy and different from cholesterol.
• The normal level of triglycerides is less than 150mg/dL.
• Some natural oils like olive oil, nuts, animal fats such as meat, poultry, transfat like margarine, and dairy products are triglycerides.
• Elevated triglyceride level can develop plaque in the arteries and increases the risk of atherosclerosis and heart disease.
• It also increases the risk of obesity and metabolic syndrome.

Phospholipids:

• Phospholipid is essential for the human body and is produced naturally in the human body.
• Egg yolk, soybeans, fatty fish, broccoli, meat, milk are supplements of phospholipids.
• Phospholipids are broken down and used for the energy.
• Phospholipids maintain the function of the liver.

Sterols:

• Sterols are a class of lipid that helps to reduce the blood cholesterol level.
• Sterols are found in grains, vegetables, fruits, nuts, and seeds.

Saturated fats:

• Saturated fat increases the level of LDL cholesterol(bad cholesterol).
• Saturated fat occurs in foods such as beef, pork, poultry, butter, cheese, cream, oils, and milk products which is unhealthy for the body.
• Saturated fats present in whole grains, fruits, vegetables, low-fat dairy products, nuts, fish are the better replacement.

​​Transfat:

• Trans fat increases the LDL cholesterol and decreases the HDL cholesterol(good cholesterol).
• Trans fat is highly present in vegetable oils, baked foods, and deep-fried foods.
• Trans fat increases the risk of heart disease.

Unsaturated fats:

• Unsaturated fats are present in the dietary source of vegetable oil, fatty fish, nuts, seeds, olive oil, avocado.
• Unsaturated fat helps to lower the LDL cholesterol.

Polyunsaturated fat:

• Polyunsaturated fat is found in plant and animal sources such as vegetable oil, nuts, and seeds, soyabean oil, sunflower oil, and corn oil.
• Like unsaturated fats, it also helps to lower the LDL cholesterol and reduces the risk of heart disease.
• Both unsaturated and polyunsaturated fats benefits to the health.

Essential fatty acids:

• Essential fatty acids are necessary for good health which increases the absorption of vitamins and minerals.
• It is essential for normal human growth and development.
• Essential fatty acids are polyunsaturated fatty acids that consist of omega 3, and omega 6 fatty acids.
• EFA are present in vegetable oil, nuts, green leafy vegetables, wheat germ etc.