Overview of Fats and Heart Disease

Overview of Fats and Heart Disease

• Focus on how dietary fats affect cholesterol levels and heart disease.

Digestion of Fats

• Small Fats: Absorbed directly into the blood.

• Larger Fats: Packaged into chylomicrons for transport.

• Chylomicrons: Transport capsules that enable fats to travel in the bloodstream since fats do not mix with water.

Lipoproteins: Transporting Lipids

• Definition: Lipoproteins are combinations of fat and protein that transport lipids in the blood.

• Types of Lipoproteins:

  • LDL (Low-Density Lipoprotein): Takes lipids to cells for use (often termed "bad cholesterol").

  • HDL (High-Density Lipoprotein): Transports excess cholesterol from cells back to the liver (termed "good cholesterol").

Comparing LDL and HDL

• LDL Characteristics:

  • More fat, less protein.

  • Delivers cholesterol to cells for functionality and energy.

• HDL Characteristics:

  • Less fat, more protein.

  • Removes excess cholesterol from the bloodstream and returns it to the liver for processing.

Plaque Buildup in Arteries

• LDL can become oxidized, leading to immune system response.

• Oxidation: LDL becomes viewed as a toxin; immune cells attack and trap oxidized LDL in arterial walls, leading to plaque build-up.

• Plaque can harden, break off, and cause heart attacks or strokes by lodging in vital areas.

Heart Disease Risk Factors

• Major Risk Factors Include:

  • High LDL cholesterol

  • High blood glucose (diabetes)

  • High blood pressure

  • Smoking

  • Genetic predisposition

  • Gum disease

Cholesterol Levels to Monitor

• Total Blood Cholesterol:

  • Target: < 200 mg/dL; High: > 240 mg/dL.

• LDL Levels:

  • Target: < 100 mg/dL; High: > 160 mg/dL.

• HDL Levels:

  • Target: > 60 mg/dL for protective health effects.

Dietary Recommendations to Manage Cholesterol

• Lower LDL Levels:

  • Reduce saturated and trans fats (trans fats are more detrimental).

  • Replace bad fats with healthy fats (e.g. omega-3 fatty acids).

• Limit Saturated Fats:

  • Found abundantly in cheese, beef, and dairy products.

  • Consider reducing animal products to lower saturated fat intake.

• Choose Low-Fat Options:

  • Low-fat or non-fat dairy products are recommended for those with high cholesterol.

Increasing HDL Levels

• Increase through Exercise:

  • Regular physical activity can significantly boost HDL cholesterol levels.

• Healthy Fats to Include:

  • Monounsaturated and polyunsaturated fats (e.g. olive oil, avocados).

• Alcohol Consumption:

  • Moderate consumption can increase HDL levels (e.g. wine or spirits).

Role of Antioxidants in Heart Health

• Antioxidants Prevent LDL Oxidation:

  • They block the oxidative process, preventing plaque formation.

• Sources of Antioxidants:

  • Fruits and vegetables, dark chocolate, tea, and especially colorful foods.

• Key Foods to Include:

  • Berries, pomegranates, and other colorful produce can aid in heart disease prevention.

Summary of Fat Types and Heart Disease Prevention

• Types of Fats to Monitor: Saturated, unsaturated, trans fats, omega-3, and omega-6.

• Strategies:

  • Lower LDL cholesterol through dietary changes.

  • Raise HDL through exercise and healthy dietary choices.

  • Increase consumption of antioxidant-rich foods.