Minerals as well as monounsaturated. Cholesterol saturated and unsaturated fats. Unsaturated fats: what is it, benefits, list of products. Reducing the risk of developing cardiovascular disease

Are you curious to know what is unsaturated fatty acid? In this article, we will talk about what they are and what benefits they bring to health.

Fats in the human body play an energy role, and are also a plastic material for building cells. They dissolve a number of vitamins and serve as a source of many biologically active substances.

Fats help increase palatability food and cause a feeling of prolonged satiety. With a lack of fat in our diet, such disorders in the state of the body as changes in the skin, vision, kidneys, weakening of immunological mechanisms, etc. can occur. In experiments conducted on animals, it was proved that an insufficient amount of fat in diet contributes to a reduction in life expectancy.

Fatty or aliphatic monocarboxylic acids are present in plant and animal fats in an esterified form. They are divided into two types depending on the chemical structure and the relationship of saturated and unsaturated fatty acids. The latter are also divided into two types - monounsaturated and polyunsaturated fats.

Types of unsaturated fatty acids

Unsaturated fatty acids are fatty acids that contain at least, one double bond in the fatty acid chain. Depending on saturation, they are divided into two groups:

• monounsaturated fatty acids containing one double bond;
• polyunsaturated fatty acids containing more than one double bond.

Both types unsaturated fat predominantly found in plant foods. These acids are considered healthier than saturated fatty acids. In fact, some of them have the ability to lower cholesterol and blood pressure, thereby reducing the risk heart disease. Linoleic acid, oleic acid, myristoleic acid, palmitoleic acid and arachidonic acid are some of them.

Foods containing monounsaturated fatty acids

• Olive oil
• Peanut butter
• Sesame oil
• rapeseed oil
• sunflower oil
• avocado
• almond
• cashew nuts
• peanut
• oil

Foods containing polyunsaturated fatty acids

• Corn oil
• Soybean oil
• Salmon
• sesame seeds
• soya beans
• sunflower seeds
• walnuts

Benefits of Unsaturated Fatty Acids

There are several health benefits of unsaturated fatty acids. Foods containing monounsaturated or polyunsaturated fats are considered healthier than those containing saturated fatty acids. The fact is that molecules of saturated fatty acids, entering the bloodstream, tend to bind to each other, which leads to the formation of plaques in the arteries. In turn, unsaturated fats are made up of large molecules that do not build compounds in the blood. This leads to their unhindered passage through the arteries.

The main benefit of unsaturated fats is their ability to lower “bad” cholesterol and triglycerides, resulting in a lower chance of heart disease such as strokes and heart attacks. Of course, it is almost impossible to eliminate all saturated fats from the diet, but many of them can be replaced with unsaturated fats. For example, switching to olive or canola oil for cooking can greatly reduce your intake of saturated fat.

Dietary fats contain fat-soluble vitamins such as vitamin A, D, and E, which are essential for maintaining good health. and E are antioxidants and help support the immune system so we stay healthy. They also help in blood circulation and prevent plaque formation in the arteries. Vitamin D is essential for the growth and development of bones and muscles.

Other benefits of unsaturated fatty acids:

• have an antioxidant effect;
• have an anti-inflammatory effect;
• reduce blood pressure;
• reduce the risk of some cancer;
• improve the condition of hair and skin;
• improve blood flow (prevention of blood clots)

Important: Fats consumed in food must be fresh. The fact is that fats are very easily oxidized. Stale or overheated fats accumulate harmful substances, which serve as irritants for the gastrointestinal tract, kidneys, disrupt metabolism. AT diet food such fats are strictly prohibited. daily requirement healthy person in fats is 80-100 grams. With dietary nutrition, the qualitative and quantitative composition of fats can change. Reduced quantity fats are recommended for pancreatitis, atherosclerosis, hepatitis, diabetes, exacerbation of enterocolitis, obesity. When the body is depleted and during the recovery period after prolonged illness, on the contrary, it is recommended to increase daily allowance fat up to 100-120 g.

In today's popular dietology, saturated fat has a special place, which is assigned the role of a villain in the history of malnutrition. In the world of fitness enthusiasts and advocates of the idea of ​​easy and natural nutrition this opinion is often considered a fact, and an alternative point of view has no right to exist. However, among nutrition professionals, things are not so simple. In recent years, saturated fats have been increasingly defended by arguments confirming their benefits and even necessity for the body. So who is right in this conflict of opinions?

Let's try to figure it out...

Natural sources of saturated fats. In reasonable quantities, they only benefit.

What are saturated fats?

Roughly speaking, from the point of view of chemistry, saturated fats are simply a type of fat in the molecular chains of which there are no double bonds between carbon molecules, since they are saturated with hydrogen molecules. Often they and oils rich in them can be distinguished "by eye" due to the fact that they tend to solidify at room temperature.

Saturated fats are found mainly in animal sources, especially fatty varieties meat and dairy products. These fats are found in excess in foods such as lamb, fatty, pork, poultry skin, cream, lard, cheeses, products from whole milk etc.

Many baked goods and fried foods, regardless of the oil used in cooking, can contain high levels of saturated fat. In addition, some vegetable oils, such as palm, palm kernel, coconut and others, also consist mainly of saturated fats.

The debate about the dangers and benefits of saturated fats first unfolded in 1950 and continues to this day. Almost every year scientific and medical journals publish the results of research on this topic. However, it can be seen that in last years the scale of the advocates of saturated fat consumption still outweighs and this forces new force rush into battle professionals and entire organizations that have made a name for themselves and careers in the fight against the consumption of saturated fats.

When looking for information about saturated fats, you will likely find many articles on how to cut down (or even avoid) their consumption. Much fewer sources look at this issue from different angles, evaluating not only the disadvantages, but also the advantages of unsaturated fats. In this article, we will try to restore justice by highlighting the issue from both sides.

Arguments against saturated fats

• The American Heart Association recommends limiting your intake of saturated fats as much as possible. According to them, these fats can raise the level of "bad" and lead to diseases of the cardiovascular system. The American Heart Association is an authoritative organization that bases its recommendations on years of evidence-based research. This association recommends striving for a way of eating that provides no more than 6% of total calories from saturated fat;
• Saturated fat intake is generally considered a risk factor for dyslipidaemia;
• In 2003, the results of a meta-analysis were published, which showed a significant relationship between the consumption of large amounts of saturated fat and the development of breast cancer. Although two follow-up analyzes found weak evidence for primary outcomes, such a risk is considered proven;
• In 2007 joint report World Fund Cancer Research and the American Institute for Cancer Research have provided limited but fairly strong evidence between animal fat intake and the development of colorectal and some other cancers. Some researchers agree that this risk is directly related to the high content of saturated fat in animal fats;
• Some researchers point to a relationship between the consumption of palmitic and myristic saturated fatty acids and the risk of developing prostate cancer;
• Some experts point to a relationship between saturated fat intake and a decrease in bone mineral density. Men are especially susceptible to this influence;
• Many nutritionists see a direct link between high saturated fat intake and weight gain. The ministries of health of various developed countries, among which there are such authoritative institutions as the Canadian Department of Health, the UK Food Standards Agency, the US Department of Health and Human Services, etc., mention the need to reduce the consumption of animal fats in dietary recommendations to reduce the development of obesity. , considering their main danger is the presence of a large amount of saturated fats in them;

Arguments for Saturated Fats

• Saturated fats increase the amount of LDL cholesterol. Despite the fact that we are accustomed to considering cholesterol as something unambiguously negative, some of its types have great importance for the life of the organism. It makes up the membranes of every cell in our body. In addition, it is involved in the production of hormones such as cortisol, testosterone and estradiol.
• Saturated fats also increase HDL cholesterol. HDL (high-density lipoprotein) is more commonly known as the "good cholesterol". This type of cholesterol, on the contrary, lowers the likelihood of developing cardiovascular diseases;
• There is evidence to suggest that saturated fat does not increase the risk of heart disease. In 2010, the results of extensive studies were published that affected 347,747 subjects. According to these results, no link could be found between saturated fat intake and heart disease. The authors of the studies actually called the harm from consuming saturated fats a myth that arose on the basis of the love of individual professors and researchers in their theories;
• Some studies show that saturated fat intake reduces the risk of stroke in older people;
• Saturated fats are more stable at high temperatures. When unsaturated fats react with oxygen at high temperatures (as happens when frying with most vegetable oils), a number of toxic compounds are produced. by-products. Saturated fats do not have this disadvantage, since the very structure of the molecule, which makes them saturated, does not contribute to oxidation. So, despite the public opinion to the contrary, saturated fats are a healthier choice for high-temperature frying;
• Foods containing saturated fats tend to be more nutritious and contain essential fatty acids, vitamins, and minerals. Very difficult to compose healthy diet a person without enough, meat, dairy products, etc.;
• Diets with high content saturated fats are more beneficial for the figure than their counterparts with unsaturated fats. This is amazing, but it could very well be true. We often hear that eating saturated fat will make you fat, but that's only half true. This is because diets high in saturated fat are also often high in sugar, refined carbohydrates, salt, and water-retaining chemical additives. However, a 2013 study by the American Health Organization proved that a diet high in fat but low in carbs and sugar actually has the opposite effect. This study proved the critical importance of carbohydrates, not fats, in weight gain;
• At a conference on reducing saturated fat intake, the American Dietetic Association criticized the public's over-concern about saturated fat. In their opinion, much more serious health risks are the tendency to replace these types of fats with refined carbohydrates, the fault of which in the development of obesity (especially in adolescents) is considered proven. According to American nutritionists, the emphasis should not be on reducing the consumption of saturated fats, but on the development of a culture of eating unambiguously healthy fats and unrefined carbohydrates.

So what about saturated fats?

While the debate over the place of saturated fat in the diet continues, we can only focus on the points of convergence between supporters and opponents of the consumption of these substances. And fortunately, there is still a common opinion.

But these sources of saturated fats should be avoided. They are harmful in any quantity.

Thanks to a large-scale study published in March 2014, it can be said that it is not the consumption of saturated fats as such that is crucial, but the gradual displacement of vital food groups by such products, such as fresh vegetables, fruits, protein crops, from the diet of average consumers.

For both supporters and moderate opponents of consumption saturated acids exist general recommendations, which are certainly useful and reduce the risk of developing obesity and CVD, regardless of the consumption of fats and their sources:

• food should make up about 2/3 of the diet;
• Choose low-fat meat and avoid frying with any fat when cooking;
• Focus not on single nutrients, but on whole food groups such as fresh (and unprocessed) plant and animal foods;
• Set aside at least half an hour a day for various kinds physical activity;
• Maintain healthy weight body, do not overeat;
• Know your cholesterol levels and take steps to lower them if necessary. Get tested at least once every six months young age and every six months after 50 years;
• Don't buy products whose ingredients you don't understand;
• Remember that even if the risk of eating saturated fats is fully proven, their contribution to obesity and health risks of cardio-vascular system and the body as a whole will be at least in sixth place after overeating, seated image life, high blood pressure, refined carbohydrates and sugar, and unfavorable genetics.

The question of the influence of saturated fats on the development of obesity and CVD does not have a clear answer. However, reduced consumption fatty foods in favor of vegetables and fruits, it still seems like a good idea for those who like to treat themselves to something delicious. Even if saturated fats turn out to be absolutely harmless, the total share of foods containing them in the human diet should not exceed 1/3. And physical activity and the use of fresh plant foods certainly will not be harmful, regardless of how you feel about fats in general.

By themselves, saturated fatty acids cannot be good or bad for heart health. The heart muscle needs polyunsaturated and monounsaturated fatty acids. The effect of saturated fat on human body, compared with unsaturated ones, is less useful, but it cannot be argued that they are absolutely harmful.

It is possible that some saturated fatty acids are beneficial in preventing heart disease.

What does the "degree of saturation" of fat mean?

The saturation of fatty acids (saturated, unsaturated, polyunsaturated) depends on the number of double bonds between atoms in the fat molecule. Saturated fatty acids are saturated with hydrogen atoms and have no double bonds, while monounsaturated fatty acids have one double bond and polyunsaturated fatty acids have many.

Saturated straight-chain fatty acids are classified as a separate class because they have their own structure.

What are saturated fats?

Different types of saturated fatty acids differ from each other in chain length. There are saturated fatty acids with different chain lengths: short, medium, long and very long.

Short chain saturated fatty acids are:

• Butyric acid (found in dairy products);
• Caproic acid (found in dairy products).

Medium chain saturated fatty acids are:

• Caprylic acid (coconut, palm kernel oil);
• Capric acid (coconut, palm kernel oil);
• Lauric acid (coconut, palm kernel oil).

Long chain saturated fatty acids are:

• Myristic (found in many foods);
• Palmitic (found in many foods);
• Stearic (found in many foods);
• Arachidic (peanut), not to be confused with arachidonic acid.

Very long chain saturated fatty acids are:

• Behenovaya (peanut);
• Lignoceric (peanut).

The effect of different saturated fats on the body varies, just as the effect of omega-3 polyunsaturated fats differs from omega-6.

Heart health

Most of the research on saturated fats has been in relation to their effects on the heart, interactions with cholesterol and plasma triglycerides.

The purpose of the meta-analyses was to clarify the effects of saturated fat consumption and to identify risks to heart health. As a result, scientists have not received evidence that saturated fat increases the risk of developing cardiovascular disease. Research has not been able to confirm an association between saturated fat intake and the development of cardiovascular disease, stroke, and coronary heart disease. 3

However, replacing saturated fats with polyunsaturated fats will help eliminate these risks. 2

Blood cholesterol level

Saturated fats increase cholesterol levels compared to polyunsaturated fats. 2 Various studies show that replacing saturated fats with polyunsaturated fats reduces cholesterol and triglyceride levels in the blood. 9 This may lead to the conclusion that saturated fat increases these indicators, although in fact they may have a neutral effect.

Consumption of monounsaturated fatty acids in in large numbers good for the heart. one

Scientists have not yet confirmed that high cholesterol causes heart problems. Although the ratio of “good” cholesterol and total cholesterol is an accurate diagnostic parameter. four

Effect on the brain

In one study, replacing dietary monounsaturated fatty acids with saturated fatty acids with vegetable oil (40% fat of the total, 16% fat of the selected group) made participants more irritable and less active. 6

Weight gain and loss

Appetite

Studies on the appetite suppressant hormone (neuropeptide YY) have shown that fatty foods are much more effective than proteins and carbohydrates in raising blood levels of the neuropeptide after meals. 5 Note that the participants in the experiment consumed saturated fats on a par with polyunsaturated fatty acids, but in greater quantities than monounsaturated fatty acids. In other studies 7 Saturated fats were consumed in slightly higher amounts than monounsaturated fatty acids. At the same time, the level of the neuropeptide remained stable throughout the day and increased many times only after meals.

Saturated fats are more effective than unsaturated fats in stimulating neuropeptide production. But these conclusions cannot yet be called objective.

Hunger and Satiety Study 8 confirm that saturated fats are slightly better than unsaturated fats at suppressing appetite and satisfying hunger.

Activity

Replacing monounsaturated fatty acids with saturated fatty acids reduces spontaneous activity, so you burn fewer calories. 6

Hormones

Androgens

Diet has a huge impact on hormonal background. Vegetarians have low androgen levels, as do people who prefer low-fat foods. In men, a diet low in "healthy" fats and high in fiber reduces androgen levels. A diet that is 41% fat, most of which is saturated, increases testosterone. ten In older men, with a reduction in fatty foods, testosterone levels fall by 12%, and in young men, with an increase in dietary fat, testosterone levels can increase by 13%. 10

Dietary fats in general (with a slight margin in favor of saturated fats) have a positive effect on the production of testosterone and androgens. Hormonal fluctuations with changes in the fat content in food are quite small (below 20%).

Sources

1. Cholesterol, coronary heart disease and stroke: a review of published data from observational studies and randomized controlled trials.
2. Misconceptions about dietary fatty acids and recommendations for CHD prevention.

Saturated fatty acids (SFAs) are carbon chains whose number of atoms varies from 4 to 30 or more.

The general formula of compounds of this series is CH3 (CH2)nCOOH.

For the past three decades, it has been believed that saturated fatty acids are harmful to human health, as they are responsible for the development of heart disease and blood vessels. New scientific discoveries contributed to a reassessment of the role of compounds. Today it has been established that in moderation (15 grams per day) they do not pose a threat to health, but rather favorably affect the functioning of internal organs: they participate in the thermoregulation of the body, improve the condition of hair and skin.

Triglycerides are made up of fatty acids and glycerol (a trihydric alcohol). The former, in turn, are classified according to the number of double bonds between carbohydrate atoms. If they are absent, such acids are called saturated, present -.

Conventionally, everything is divided into three groups:

The daily fat intake for women under 40 is 85 - 110 grams, for men - 100 - 150. Older people are advised to limit consumption to 70 grams per day. Remember, the diet should be 90% unsaturated fatty acids and only 10% saturated triglycerides.

Chemical properties

The name of fatty acids depends on the name of the corresponding hydrocarbons. Today, there are 34 main compounds that are used in everyday life. In saturated fatty acids, two hydrogen atoms are attached to each carbon atom of the chain: CH2-CH2.

Popular ones:

• butane, CH3(CH2)2COOH;
• caproic, CH3(CH2)4COOH;
• caprylic, CH3(CH2)6COOH;
• capric, CH3(CH2)8COOH;
• lauric, CH3(CH2)10COOH;
• myristic, CH3(CH2)12COOH;
• palmitic, CH3(CH2)14COOH;
• stearic, CH3(CH2)16COOH;
• laceric, CH3(CH2)30COOH.

Most saturated fatty acids contain even number carbon atoms. They dissolve well in petroleum ether, acetone, diethyl ether, chloroform. High-molecular saturated compounds do not form solutions in cold alcohol. At the same time, they are resistant to the action of oxidizing agents, halogens.

In organic solvents, the solubility of saturated acids increases with increasing temperature and decreases with increasing molecular weight. When released into the blood, such triglycerides merge and form spherical substances that are deposited “in reserve” in adipose tissue. Related to this reaction is the myth that saturated acids lead to blockage of the arteries and should be completely eliminated from the diet. In fact, diseases of the cardiovascular system arise as a result of a combination of factors: wrong image life, lack of physical activity, abuse of high-calorie junk food.

Remember, a balanced diet enriched with saturated fatty acids will not affect the figure, but, on the contrary, will benefit health. At the same time, their unlimited consumption will negatively affect the functioning internal organs and systems.

Significance for the body

home biological function saturated fatty acids - supplying the body with energy.

To maintain life, they should always be present in the diet in moderation (15 grams per day).
Properties of saturated fatty acids:

• charge the body with energy;
• participate in tissue regulation, hormone synthesis, testosterone production in men;
• form cell membranes;
• provide assimilation and,;
• normalize menstrual cycle among women;
• improve reproductive function;
• create a fatty layer that protects the internal organs;
• regulate processes in the nervous system;
• involved in the production of estrogen in women;
• protect the body from hypothermia.

To maintain health, nutritionists recommend including foods containing saturated fats in the daily menu. They should account for up to 10% of calories from the total daily ration. This is 15 - 20 grams of the compound per day. Preference should be given to the following "useful" products: large liver cattle, fish, dairy products, eggs.

Saturated fatty acid intake is increased by:

• lung diseases (pneumonia, bronchitis, tuberculosis);
• treatment of gastritis, duodenal ulcer, stomach;
• removal of stones from the bladder / gallbladder, liver;
• general depletion of the body;
• pregnancy, breastfeeding;
• living in the Far North;
• the onset of the cold season, when additional energy is spent on heating the body.

Reduce the amount of saturated fatty acids in the following cases:

• with cardiovascular diseases;
• overweight (with 15 "extra" kilograms);
• diabetes mellitus;
• high level;
• reducing the energy consumption of the body (during the hot season, on vacation, during sedentary work).

With insufficient intake of saturated fatty acids, a person develops characteristic symptoms:

• body weight decreases;
• disruption of the nervous system;
• falling productivity;
• there is a hormonal imbalance;
• the condition of nails, hair, skin worsens;
• infertility occurs.

Signs of an overabundance of compounds in the body:

• increase blood pressure, disorders of the heart;
• the appearance of symptoms of atherosclerosis;
• the formation of stones in gallbladder, kidneys;
• an increase in cholesterol, which leads to the appearance of fatty plaques in the vessels.

Remember, saturated fatty acids are eaten in moderation, not exceeding the daily allowance. Only in this way can the body extract from them maximum benefit, without accumulating slags and without "overloading".

The largest amount of EFAs is concentrated in animal products (meat, poultry, cream) and vegetable oils (palm, coconut). In addition, the human body receives saturated fats with cheeses, confectionery, sausages, cookies.

Today it is problematic to find a product containing one type of triglycerides. They are in combination (saturated, unsaturated fatty acids and cholesterol are concentrated in lard, butter).

The largest amount of SFA (up to 25%) is part of palmitic acid.

It has a hypercholesterolemic effect, so the intake of products in which it is included should be limited (palm, cow oil, lard, beeswax, sperm whale spermaceti).

Foods containing the maximum concentration of saturated fatty acids:

• fast food;
• cream;
• palm, coconut oil;
• chocolate;
• confectionery;
• fat;
• chicken fat;
• ice cream made from full-fat cow's milk;
• cocoa oil.

To maintain heart health and stay lean, it is recommended to choose foods with less fat. Otherwise, problems with blood vessels, overweight, slagging of the body cannot be avoided.

Remember, triglycerides with a high melting point are the most harmful to humans. It takes five hours and a significant energy expenditure to digest and eliminate waste from a fried piece of fatty beef or pork, than for the absorption of chicken or turkey. Therefore, it is better to give preference to bird fat.

Applications

1. In cosmetology. Saturated fatty acids are part of dermatotropic products, creams, ointments. Palmitic acid is used as a structurant, emulsifier, emollient. Lauric acid is used as an antiseptic in skin care products. Caprylic acid normalizes the acidity of the epidermis, saturates it with oxygen, and prevents the growth of yeast fungi.
2. AT household chemicals. EFAs are used in the manufacture of toilet soap, detergents. Lauric acid serves as a foaming catalyst. Oils containing stearic, myristic and palmitic compounds are used in soap making for the preparation of a solid product, the production of lubricating oils, and plasticizers. Stearic acid used in the manufacture of rubber, as a softener, and in the creation of candles.
3. AT Food Industry. Used as food additives under the index E570. Saturated fatty acids act as a glazing agent, defoamer, emulsifier, and foam stabilizer.
4. In and drugs. Lauric, myristic acids exhibit fungicidal, viricidal, bactericidal activity, inhibiting the growth of yeast fungi and pathogenic microflora. They are able to enhance the antibacterial action of antibiotics in the intestine, which increases the effectiveness of the treatment of viral and bacterial acute diseases. intestinal infections. Presumably, caprylic acid maintains a normal balance of microorganisms in the genitourinary system. However, these properties are not used in preparations. When lauric and myristic acids interact with bacterial and viral antigens, they act as immunological stimulants, helping to increase the body's immune response to the introduction of an intestinal pathogen. Despite this, fatty acids are included in the composition of medicines, dietary supplements, exclusively as excipients.
5. In poultry, livestock. Butanoic acid increases the productive life of the sow, maintains the microecological balance, improves the absorption of nutrients and the growth of intestinal villi in the body of livestock. In addition, it prevents oxidative stress, exhibits anti-cancer, anti-inflammatory properties, therefore it is used in the creation of feed additives in poultry and livestock.

Conclusion

Saturated and unsaturated fatty acids are the main sources of energy for the human body. Even at rest, they are extremely important for the construction and maintenance of cell activity. Saturated fats come into the body with food of animal origin, they distinctive feature is a solid consistency that persists even at room temperature.

Deficiency and excess of limiting triglycerides adversely affect human health. In the first case, working capacity decreases, the condition of hair and nails worsens, nervous system, in the second - there is an accumulation overweight, the load on the heart increases, cholesterol plaques form on the walls of blood vessels, toxins accumulate, diabetes develops.

For wellness recommended daily dose saturated fatty acids is 15 grams. For better assimilation and removing waste residues, eat them with herbs and vegetables. So you do not overload the body and replenish energy reserves.

Reduce your intake of harmful fatty acids found in fast food from fast food, rich pastries, fried meat, pizza, cakes. Replace them with dairy products, nuts, vegetable oils, poultry, "seafood". Watch the quantity and quality of the food you eat. Limit red meat intake, enrich your diet fresh vegetables, fruits, and you will be surprised at the result: your well-being and health will improve, your working capacity will increase, and there will be no trace of the previous depression.

Unsaturated fats are also often referred to as " good fats', since they can provide positive influence to the health of your heart. Although the mechanisms by which they affect lipids are not fully understood, studies have shown that unsaturated fats may slightly lower levels. LDL cholesterol and raise HDL cholesterol levels. Some polyunsaturated fats, such as omega-3 fatty acids, can also help lower blood triglyceride levels.

While there are many supplements that contain unsaturated fats such as cod liver oil and fish fat, getting unsaturated fats from food makes it possible to greatly improve your cardiovascular system. Plus, these foods will also provide your body with other heart and health benefits. blood vessels nutrients. Modern nutritionists recommend getting 25 to 35% of your calories daily from fat, where unsaturated fat should make up most consumed fat.

Increasing HDL

Lipoproteins high density(HDL) is known as the "good" cholesterol - it has a protective effect on the cardiovascular system. Low-density lipoproteins (LDL) increase the risk of plaque buildup in the arteries, which can lead to cardiovascular disease. In a study conducted Brigham and Women's Hospital and medical institute Johns Hopkins (Johns Hopkins Medical Institutions), it has been found that replacing carbohydrates with unsaturated fats in a heart-healthy diet increases "good" cholesterol levels. While this diet did not lower "bad" cholesterol, it did lower triglycerides and blood pressure. The results of this study appeared in the November issue of the journal Journal of the American Medical Association in 2005.

Reducing the risk of developing cardiovascular disease

Estimated American Heart Association, more than 81 million people suffer from at least one form of cardiovascular disease (as of 2006). These diseases and disorders include stroke, high blood pressure (hypertension), heart failure, and coronary heart disease. Mayo Clinic reports that one type of unsaturated fat can reduce the risk of coronary heart disease and lead to lower blood pressure levels. Omega-3 fatty acids found in food products such as walnuts and oily fish have a protective effect on the heart. This type of fat also reduces the risk of developing inflammatory diseases and certain types of cancer, according to the university. University of Maryland Medical Center.

Energy

Proteins and unsaturated fats are sources of energy for the body. The difference lies in how the body uses them. Oklahoma Cooperative Extension Service explains that the main function of protein is to maintain the structure of the body. If a person consumes more protein than is necessary to perform this function, the body uses its excess for energy. Fats are the most energy efficient form of food, but they are also the slowest source of energy.

Vitamin absorption

unsaturated fats help the body absorb fat-soluble vitamins. When a person consumes fat-soluble vitamins, the body absorbs them and stores them in fatty tissues. Because the body stores fat-soluble vitamins, overconsumption of them can cause the symptoms of hypervitaminosis to develop. To fat-soluble vitamins include vitamin K, vitamin A, vitamin D, and vitamin E.

Structure

Proteins provide structure for bones and muscles, which helps maintain the body's bone structure. Unsaturated fats control another type of structure, the cell wall. Each cell has a wall that performs structural, protective and transport functions, controls the rate of cell growth and resists water pressure. Without cell walls, the cell membrane would simply rupture.

Unsaturated fats - food list

If you want to include unsaturated fats in your daily diet, you need to replace (at least partly) foods high in saturated fats with foods rich in unsaturated fats. Otherwise, you risk gaining weight and increasing blood lipids. Here is a list of foods rich in saturated fats:

• Avocado. This delicious fruit is loaded with monounsaturated fats. You can use avocados themselves or use avocado oil in salads and other dishes.
• Olives. Green, black and Kalamata olives are not only delicious, but also rich in monounsaturated fats. You can eat olives and olive oil, which is also replete with healthy fats.
• nuts. They contain both types of unsaturated fats: polyunsaturated fats and monounsaturated fats. Walnuts tend to be higher in polyunsaturated fats compared to other nuts, while pistachios, almonds, and pecans are higher in monounsaturated fats. Nuts are also rich in other health-promoting ingredients such as fiber, phytosterols, vitamins, minerals, and protein.
• oily fish. Fish is generally a lean food that is very good in a lipid-lowering diet. However, some varieties of fish are high in omega-3 fats, a type of polyunsaturated fatty acid. Fatty fish rich in unsaturated fats include mackerel, salmon, mackerel, herring, tuna, anchovies, etc. (for more details, see Omega-3 in fish: a table of Omega-3 content in various fish). Try to use at least a couple of times a week fish meals- salted mackerel (not smoked) is especially good and healthy.
• Some oils. If you are following a lipid-lowering diet, you may want to switch from using butter or margarine, high in unsaturated fats and trans fats, to healthy vegetable oils, rich in unsaturated fats. These oils include: olive, sesame, safflower, corn, soybean and linseed oils, as well as avocado oil.
• seeds. Sesame seeds are rich in monounsaturated fats, while pumpkin, sunflower, flax and chia seeds are rich in polyunsaturated fats.

In addition to eating foods rich in unsaturated fats, you may also find that the modern market (pharmacies and online health stores) sells a lot of dietary supplements containing unsaturated fats, which can also be used as an additional source of them. If for one reason or another you are unable to consume the healthy foods listed above on a regular basis, you can start taking supplements that will promote the health of your cardiovascular system and the whole body.

Dietary fat comes from the food you eat. It is different from what the human body produces when consuming an excessive amount of calories. It belongs to one type of dietary fat, but there are also several other varieties - saturated, monounsaturated, trans fats.

Polyunsaturated fats are foods that are primarily composed of polyunsaturated fatty acids (PUFAs). These acids have chemical structure, which contains a double bond between two or more sets of carbon atoms. PUFAs have a certain resemblance to monounsaturated PUFAs (PUFAs), which contain only one double bond between two carbon atoms. Each of these benefits the body when used in moderation.

Benefits

The body needs fats to stay alive important functions. They protect it, help cells function normally and absorb certain vitamins.

Polyunsaturated fats have special benefits. They provide essential nutrients such as vitamin E, which is an antioxidant that helps protect the body's cells; They also contain omega-3 and omega-6 fatty acids. Studies have shown that omega-3 fatty acids improve circulation, reduce inflammation, and improve heart function.

Some researchers also believe that diets high in omega-3s can improve brain activity. Most of them recommend getting your dose of these fatty acids from polyunsaturated fatty foods rather than supplements.

Products containing PUFA

Polyunsaturated fats included a large number foods a person consumes on a daily basis. They can be found in many varieties of fish, nuts, and vegetable oils.

Sources of PUFAs in fish:

• Trout
• Longfin tuna
• Salmon
• Herring
• Mackerel

Nut and grain sources of PUFAs:

• Walnuts
• Sunflower seeds
• Flax seeds
• Chia seeds
• Sesame seeds

Oil sources of PUFAs:

• Soybean oil
• Corn oil
• Sunflower oil
• Linseed oil
• safflower oil

Tofu and soybeans are also good sources of PUFAs.

How polyunsaturated fats are needed for weight loss

Although polyunsaturated fats are important for the health of the body, this does not mean that you need to consume more of them. They, like others, contain 9 calories per gram. Therefore, by eating foods high in these substances, more calories enter the body. Their excessive content in the diet can lead to weight gain and complicate weight loss.

When trying to lose weight, you need to limit your intake of fatty foods. Most experts recommend eating no more than 30% of total calories from fat and less than 10% from saturated fat. Therefore, it is better to get most of the fat from polyunsaturated or monounsaturated fats.

Where to find polyunsaturated fats

Some food brands provide detailed information about the type of fat in the product, but not all, so you need to know in which grocery store you can find products containing PUFAs.

Dairy and meat products usually contain saturated fats. Groceries (crackers and baked goods) often contain dangerous trans fats. Therefore, when shopping, it is necessary to avoid these departments.

In the baking range are healthy oils that contain polyunsaturated fats. It must be remembered that oils containing PUFAs are liquid at room temperature. They are usually stored on the lowest shelves under solid fats. Nuts and seeds can be found in the bakery section.

And of course, you need to replenish the supply of polyunsaturated fatty foods in the fresh fish department. One serving of fish, such as salmon or trout, not only provides the necessary healthy fat, but also is good source squirrel. A diet that includes protein healthy carbohydrates and sources of fat, will help the body achieve the desired result and maintain a healthy weight.

Fats and fatty acids are extremely important for our body! Although we sometimes associate fats with something bad, they are involved in almost all bodily processes, which is why a small amount of fat should be present in your diet every day.

Fatty acids are the main components of fat molecules, they contain carbon, hydrogen and oxygen. There are about 16 different fatty acids. Each has slight differences in structure and each performs many functions in the body.

When you consume fats, they are broken down into glycerol and fatty acids and then converted into other lipids to be used by your body.

Fats can be saturated or unsaturated, depending on how many hydrogen atoms bond to each carbon atom in the chemical chains. The more hydrogen atoms in the chain, the more saturated the fatty acid will be. If some hydrogen atoms are missing, the fatty acid is considered unsaturated.

Unsaturated fatty acids fall into two categories: monounsaturated and polyunsaturated. All foods that contain fat contain a different mix of saturated, monounsaturated, and polyunsaturated fats. Monounsaturated and polyunsaturated fats are considered to be healthier than saturated fats or trans fats.

Monounsaturated fatty acids(MUFA)

Monounsaturated fatty acids (MUFAs) are fatty acids that lack one hydrogen pair in the chain. They are associated with lowering LDL cholesterol and total cholesterol while increasing the production of "good" cholesterol - HDL cholesterol. Monounsaturated fats found in vegetable oils such as canola, peanut and olive oils, as well as in nuts. These fats are usually found in liquid state at room temperature.

Polyunsaturated fatty acids (PUFAs)

Polyunsaturated fatty acids (PUFAs) lack two or more hydrogen pairs in the fatty acid chains. They lower blood/serum cholesterol and also reduce the production of LDL and HDL. These fats are found in vegetable oils such as corn, sesame, sunflower, safflower, and soybean oils, as well as fatty fish. Normally, these fats are liquid at room temperature.

Omega-3 fatty acids are also polyunsaturated fats. These fatty acids are found primarily in seafood such as fatty mackerel, albacore tuna, sardines, salmon, lake trout, and also in linseed oil, walnuts, soybean oil and canola oil.

The body uses non-meat sources of alpha-linoleic acid and converts it into omega-3s. Omega-3s boost immunity rheumatoid arthritis improve eyesight, mental activity and heart health.

In addition, omega-3s have been linked to lower triglyceride levels in the body and general level cholesterol. Frequent consumption of foods containing omega-3 is recommended. Make fish a regular part of your diet and eat oily fish twice a week for your healthy omega-3s.

Omega-6 fatty acids found in vegetable oils are also PUFAs. They are also associated with a reduced risk of cardiovascular disease, a decrease in LDL cholesterol levels. However, they can also lower HDL levels at the same time. The main sources of omega-6s are vegetable oils, nuts, and some whole grains.

These fats should make up a significant portion of the recommended allowance. daily consumption- Approximately 20-35 percent of your total calorie intake. MUFAs and PUFAs provide the same number of calories as any other fat - 120 calories per tablespoon, or 9 calories per gram. In addition, they do not contain cholesterol and are often the largest source of vitamin E in the diet.

However, sometimes it is not possible to determine exactly which products contain PUFAs, MUFAs, omega-3s, or 6s because they are not required to be listed on labels, although some companies do so voluntarily.

Now no one doubts that it is impossible to completely remove fats from your diet either for weight loss or for gaining weight. muscle mass. Many of the fats are very necessary and useful.

Thanks to high calorie fats are an excellent source of energy. In addition to glycerin, they contain fatty acids, which largely determine the biological value of food products.

Some vitamins cannot be active unless they are dissolved in fats.

Functions of fatty acids

Fatty acids are components of phospholipids and glycolipids that make up the structure of cell membranes.

Fatty acids are components of triacylglycerides (neutral fats) - the main source of energy in the body, reserved in adipose tissue. Cm. .

About 70 different fatty acids have been found in the human body. Of these, about 20 are the most common. All of them contain unbranched chains built from an even number (12-24) of carbon atoms. Among them, acids with 16 and 18 carbon atoms C16 (palmitic) and C18 (stearic, oleic and linoleic) predominate.

Fatty acids are divided into two groups: saturated and unsaturated depending on their chemical nature.

There is an opinion that only unsaturated fats (which are mainly vegetable oils) are useful, and animal fats with saturated fatty acids should be avoided. But this is a very controversial and unsafe position. After all, saturated fats are very important in the body.

unsaturated fatty acids

Unsaturated (unsaturated) fatty acids are acids in the structure of which there is one or more double bonds between adjacent carbon atoms. Moreover, chemically, these double bonds in almost all cases are cis-double bonds (not trans-). This is a very important structural difference that makes fatty acids active and beneficial.

What does this mean and how can we benefit from it for ourselves?

With the help of the correct double unsaturated bonds, acids have a high oxidative reactivity. It is used by the body to update cell membranes, regulation of their permeability, synthesis of regulators immune protection and other biologically active substances.

Double bonds can be different amount: if such a bond is present in a single copy, then the acid is called monounsaturated (Omega-9, oleic acid).

If there are several double bonds, the acids are called polyunsaturated. These include Omega-3 (linolenic) and Omega-6 acids (linoleic and arachidonic).

Unlike Omega-9, polyunsaturated acids are not produced by the human body and must be supplied with food.

Foods with unsaturated fatty acids

The only animal fat that belongs to the same category is fish.

Products with a monounsaturated acid harden on slight cooling. This can be seen in the example of olive oil, if you put it in the refrigerator.

Saturated fatty acids

Saturated (limiting) fatty acids are those fatty acids in the structure of which there are no double bonds. They are considered the most harmful, it is on them that all the harm of fats is blamed: from atherosclerosis to obesity.

With them excess You can really earn a whole “bouquet” of various diseases when you use it.

But you should not be so afraid of them that you should not completely remove them from the diet - after all, they are involved in the synthesis (including testosterone), the transfer and assimilation of vitamins and trace elements, and are also a source of energy. It is important to note that the lack of animal fats in a woman's diet can lead to hormonal imbalance, and in last resort and infertility.

Foods with saturated fatty acids

Foods high in saturated fat are usually animal-based: butter, cream, milk, fatty meats. There is a pattern - the more saturated acids in the product, the more difficult it is to melt it, to bring it from a solid state to a liquid one. For example, you can easily guess where there are more saturated acids - in vegetable or butter.

From herbal products high in saturated fats include coconut oil, however, there is still fierce debate about their benefits or harms. But, despite this, they are actively and in large quantities added to various cheap products and surrogates. Their health benefits are in doubt.

For better digestibility, animal fats are melted (for example, used for frying on them). Their digestibility increases not only when melted, but also if they are turned into an emulsion. Thus, fatty acids from milk, butter, cream are better absorbed by the body than from a piece of lard.

If eaten cold healthier foods vegetable origin with unsaturated fatty acids, it is recommended to cook on animal fats. When heated, the double bonds of oils will undergo intense oxidation. There is an opinion that at this time, carcinogenic substances are formed, which, when accumulated in the body, cause cancer.

How much fat does a person need?

In everyday life, about 1 g of fat per kg of body weight should be consumed per day. That is, if you weigh 65 kg, then you will get 65 g of fat.

Half of the fatty acids consumed per day should be of an unsaturated nature (vegetable oils, fish oil).

There is no need to eat fats - they can be obtained from familiar products. BUT fatty foods(the same oils) should be consumed in minimal quantities.

When losing weight, you can reduce the amount of fat to 0.8 g per kg of body (but not less than 30 g of fat per day). At the same time, it is worth calculating the amount of fat not by the existing body weight, but by the desired mass, which you will have without excess fat (one of the ways to find out% fat is with the help of special weights).