Fat Risks Essay, Research Paper

Calling fat one of life’s essentials may seem like a bold statement. Health

professionals have recommended cutting back on fat for years, cautioning the

public about the health risks associated with high-fat eating patterns. However,

some types of fats have health benefits, while other fats when eaten in excess

have adverse effects. Fat facts: Eating excess amounts of certain fats, notably

saturated fat, can increase risk of chronic disease. Unsaturated fats have

important functions in the body that promote health and well-being. On average,

most Americans consume too much fat, especially saturated fat. Before cutting

back on the fat in our diets, remember that fat serves many important roles,

including maintaining skin and hair ,storing and transporting fat soluble

vitamins A, D, E, and K, protecting cell walls ,keeping our bodies warm

,protecting organs, Gaining a bead on fat. That’s a lot of work for a single

nutrient. In fact, "fat" is actually an umbrella term for several

substances, each with its own part to play. We get many fats from the foods we

eat. Our bodies also manufacture some fats. As with all nutrients, when we

consume fat, our bodies break it down to individual components and then use

those components to build something else. It’s like having three kinds of beads

strung together, pulling them apart, and then stringing them in a whole new

pattern. These strands are known as fatty acids and they vary in the combination

and number of "beads." We name fatty acids by their chemical structure

and call them saturated, monounsaturated, or polyunsaturated. Saturated fats are

among the most common fats in our diet. They are found in animal foods like

meat, poultry, and full-fat dairy products, and in tropical oils like palm and

coconut. Diets high in saturated fats are associated with higher risks of heart

disease, certain cancers, and stroke. Unsaturated fats are found in foods from

both plant and animal sources. Unsaturated fatty acids are further divided into

monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). MUFA

are found mostly in vegetable oils such as olive, canola, and peanut. PUFA are

found in nuts and vegetable oils such as safflower, sunflower, and soybean, and

in fatty fish. The importance of PUFA: Our bodies cannot manufacture all the

fatty acids we need. The chart on page 1 will help you follow how the body makes

fatty acids. Alpha-linolenic acid (ALA) and linoleic acid (LA) are essential

fatty acids (EFAs) because we must obtain them from food. Both ALA and LA are

polyunsaturated but come from two different families of PUFA, omega-3 and

omega-6. ALA is part of the omega-3 family and LA is part of the omega-6 family.

These two EFAs serve as the basic components, or precursors, to other crucial

PUFAs. LA, for example, is used to make another omega-6 fatty acid, arachidonic

acid (AA), which is important for infant growth. ALA, which is the predominant

omega-3 PUFAs in the American diet, is the precursor to other omega-3 PUFA,

including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA is

important for proper development of the brain and eyes. Although the body can

manufacture DHA and EPA from ALA, some researchers consider them

"conditionally essential" since they cannot be made if ALA is in short

supply. The body’s ability to convert ALA to EPA and DHA may also be limited.

DHA and EPA are found in both fatty fish, such as salmon, mackerel, and herring,

and the marine plants they feed on. Some research suggests that omega-3 PUFA may

help prevent heart disease through their ability to lower triglycerides and

reduce blood clotting, as well as possibly preventing irregular heart beat and

lowering blood pressure. Not too high–not too low: Remember to eat foods rich

in the essential fatty acids linoleic and alpha-linoleic acids, such as the

seeds and oils of plants and fatty fish like salmon, mackerel, and herring.

Choose reduced-fat or fat-free dairy products, and lean meat and poultry. Even

though it’s important to decrease saturated fat intake, it’s also important to

keep fat intake in perspective–don’t consume a very-high-fat or very-low-fat

diet. A registered dietitian can help you apply these recommendations.