Heart Smart / Fats and Lips

What is the purpose of fat/lipids?

• Important energy source

• Transports fat-soluble vitamins

• Add flavour and texture to food

What are the 3 types of fats?

• MUFA/PUFA: (Good/Unsaturated Fats)

• SAFA: (Bad/Unsaturated Fats)

• Trans fat: (Ugly Fats)

What are three types of unsaturated fat oils?

• Canola Oil

• Avocado Oil

• Olive Oil

What is MUFA?

Monounsaturated Fatty Acids

What kind of molecule does MUFA have?

It has one unsaturated carbon bond

What is PUFA

Polyunsaturated Fatty Acids

What kind of molecule does PUFA have?

A fat molecule that have more than one unsaturated carbon bond

What are the good things that unsaturated fats do?

• Increase in HDL cholesterol - good cholesterol - removes other forms of cholesterol from your bloodstream

• Reducing LDL cholesterol - bad cholesterol that can get stuck in your blood vessels and making them narrow, increasing your chances of a stroke or heart attack

• Can help reduce risk of coronary heart diseases

What are some omega 3 unsaturated fats food sources?

• Chia Seeds

• Sardines

• Flaxseeds

• Salmon

What are examples of saturated fats?

• Animal fat

• Butter

• Cream, whole milk

What are examples of tropical saturated fats?

• Coconut oil

• Palm kernel oil

Where are trans fats found in?

In hydrogenated fats (such as, lard, shortening, hydrogenated margarines)

How much unsaturated fats should you have each day?

30-45ml a day

how much sodium should you aim for?

less than 2300 milligrams (1 teaspooon)

What is sodium?

A mineral found in salt

What is a heart healthy diet?

• Use unsaturated fat

• Include omega 3 fats

• Limit saturated fat

• Avoid trans fats

• Limit sodium intake to 1 teaspoon per day
  (2300mg)

• Increase fibre