Fat in the Healthy Cardiac Diet

Fat is an important source of energy for the human body. It supplies 9 calories per gram of fat consumed in the diet. Although it is a crucial source of energy, it is important (for cardiac health concerns) that we put a limit on the type, and the total fat we consume. The average American eats 155 grams of fat per day, much more than necessary. The American Heart Association recommends that fat should make up no more than 30% of the total caloric intact over one week. For a person on a 2,000 calorie diet this would be about 67 grams per day.

In the Far East, the amount of fat in the diet is about 1/4 that of the American diet. For this reason, their heart disease and colon cancer rates are much less. Much of the fat we consume comes from obvious sources: butter, oils, salad dressings, and fatty meats, however 2/3 comes from hidden sources such as whole milk, ice cream, luncheon meats, avocados, olives, nuts, cheese, and chocolates.

The Different Types of Fat

Saturated Fatty Acids - Most saturated fats are solids at room temperature. They are found mainly in meat. Other sources include: whole milk, cream, butter, cheese, chocolate, and coconut and palm oil. This type of fat is known to raise the blood cholesterol and is considered a prime contributor to the development of atherosclerosis and heart disease.

Monounsaturated Fatty Acids - This type is found in peanuts, peanut butter, olives and olive oil, margarine, vegetable shortening, and most nuts. They also can elevate the cholesterol level, but not to the degree of the saturated fatty acids. Examples include olive oil, peanut oil, and canola oil. Current AHA recommendations advise the intake of 10% to 15% of total calories in the form of monounsaturated fatty acids (e.g. olive oil, canola oil, and peanut oil).

Trans Fatty Acids - This type is a chain of carbon atoms that has hydrogen atoms attached to its carbon-carbon double bonds. Most natural unsaturated fatty acids have the hydrogen atoms on the same side of the double carbon bond, trans fatty acids have the two hydrogen atoms on the opposite side of the double carbon bond.

Trans fatty acids can occur in nature as the result of fermentation in grazing animals, so people get them by eating meat and dairy products. They are also found in hydrogenated oils. Trans fatty acids, especially the hydrogenated type have been found to raise total cholesterol levels, increase LDL "bad" cholesterol, and lower HDL "good" cholesterol, which may increase the risk of heart disease. It's not clear if the trans fats which occur naturally have the same negative effect on cholesterol and heart disease as those produced by hydrogenated fats.

The Most Favorable Fatty Acids

Polyunsaturated Fatty Acids - This group is usually liquid at room temperature. They are abundant in plant oils such as corn, safflower, cottonseed, and sunflower oil. This group is thought by most nutrition experts to be most favorable of the fatty acids (with regard to the acceleration of atherosclerosis). Polyunsaturated fatty acids can help to lower total blood cholesterol when used in place of saturated fats.

Recommendations For Fat Consumption in the Healthy Diet

Reduce your total intake of fat. All fats, whether unsaturated or not contain the same number of calories per gram (9 calories per gram of fat ).
The most recent general recommendation by the American Heart Association is that fat should constitute no more than 30% of total calories consumed over one week. Current AHA recommendations also advise the intake of 10% to 15% of total calories in the form of monounsaturated fatty acids (e.g. olive oil, canola oil, and peanut oil).
Keep alert for the hidden fats, which can account for 2/3 of total fat intake in a diet. Read food labels.
Avoid foods containing completely hydrogenated vegetable oils.
Omit high cholesterol foods.
See your doctor regularly to have your total, HDL, and LDL cholesterol levels tested. Patients with elevated blood cholesterol should benefit from changes in diet, as well as health supplements and/or prescription medications.

Lisa Wells, RN