Lose and Win

1. Lose and Win Session 12: The Truth About Dietary Fat M48179-D 1/11

2. Review the four kinds of dietary fat. Identify sources of unhealthy fats. Identify sources of healthy fats. Learn how much fat should be in your diet. What to look for in a fish oil supplement. Understand how your diet can improve brain health. Review ways to incorporate healthy fats into your diet. Objectives

3. Fats are an important part of a healthy diet. Experts agree that eating a very low-fat diet is notgood for you. Not only do you need fat to absorb certain vitamins, but eating the right fats can actually help your heart and arteries. Eating "good fats" may also cut the risk of certain cancers, improve immune response and relieve arthritis pain. Weighing in on Dietary Fat Health Tip: Enjoy extra virgin olive oil in salad dressings, or as a dip for breads, drizzle on veggies and pasta dishes after cooking. Source:http://www.myoptumhealth.com/portal/Information/item/cd0af5237e597210VgnVCM1000005220720a

4. Weighing in on Dietary Fat The very best science available suggests that the majority of your daily fat calories come from these fats: Good Fat #1: Monounsaturated Fat • Plant-based fat that remains liquid at room temperature. • Help protect your heart. • Can help lower LDL cholesterol, lower triglyceride levels and in some cases even raise HDL cholesterol. • Found in olive oil, canola oil, avocados, nuts and seeds. Good Fat #2: Omega-3 Fat • A polyunsaturated fat. • Known as “heart health superstars.” • Reduce the risk of heart attack and stroke. • Proven to help lower triglycerides. • Found in oily fish such as salmon, tuna, mackerel, sardines, herring and lake trout. • Also found in walnuts, wheat germ, small leafy greens, whole soy foods, omega-3 fortified eggs, canola oil, flax seeds and oysters. Source: http://www.myoptumhealth.com/portal/Information/item/cd0af5237e597210VgnVCM1000005220720a and Eat Right for Life, by Ann Kulze, MD

5. Weighing in on Dietary Fat What about omega-6 dietary fat? A polyunsaturated fat. Omega-6’s include corn, safflower, sesame and sunflower oil. Over the past few decades, our eating habits have shifted to include a disproportionate amount of omega-6 fats in relation to omega-3. Americans consume too many processed foods, which mostly contain refined and/or hydrogenated omega-6 fats. At the same time, there are few natural sources of omega-3. Research has linked the imbalance of high omega-6 to low omega-3 to obesity, diabetes, cardiovascular diseases and cancer. Source: http://www.myoptumhealth.com/portal/Information/item/cd0af5237e597210VgnVCM1000005220720a

6. Weighing in on Dietary Fat Where do the bad fats lurk? • Bad Fat #2: Saturated Fat • Also known as “four-legged fats” because the fat comes from four-legged animals, namely cows and pigs. • Increase LDL (bad) cholesterol. • Impair the function of HDL (good) cholesterol. • Eating high amounts of saturated fat has been linked to several chronic conditions, including type 2 diabetes, abdominal obesity and colon and pancreatic cancer. • Found in red meat, whole dairy products (whole milk, full-fat cheese, cream, etc.) and butter. • Bad Fat #1: Trans Fat • Man-made, factory generated fats. • Produced from a process known as hydrogenation where liquid vegetable oils are infused with hydrogen to create a fat that is solid at room temperature. • Trans fat elevate LDL (bad) cholesterol, lower HDL (good) cholesterol and elevate triglycerides. • Found in stick margarine, shortening and processed foods such as baked goods like cakes and cookies, crackers, chips, popcorn and fried fast food. Source: http://www.myoptumhealth.com/portal/Information/item/cd0af5237e597210VgnVCM1000005220720a and Eat Right for Life, by Ann Kulze, MD

7. How Much Fat? • The Dietary Guidelines for Americans 2010 advises using the fat guidelines below for healthy Americans over age 19: • Limit total fat intake to less than 20–35 percent of your total calories each day; • Limit saturated fat intake to less than 10 percent of total daily calories; • Limit trans fat intake to the lowest amount possible;  • The remaining fat should come from sources of monounsaturated and polyunsaturated fats such as nuts, seeds, fish and vegetable oils; and • Limit cholesterol intake to less than 300 mg per day, for most people.  If you have coronary heart disease or your LDL cholesterol level is 100 mg/dL or greater, limit your cholesterol intake to less than 200 milligrams a day. Health Tip: Check food labels to ensure the product lists “0” grams of trans fat and the ingredient list is free of ‘partially hydrogenated oil.’ Source:http://www.health.gov/dietaryguidelines/

8. Finding a Fish Oil Supplement Why take a fish oil supplement? The American Heart Association (AHA) recommends eating fish at least twice a week. If you are not a fish lover, fish oil capsules can give you the extra omegas your body needs, if your doctor approves this. The AHA recommends a supplement containing 500 mg of EPA and DHA, the two types of omega-3 fats.* If you already have heart disease, the AHA recommends that you eat about 1 gram (1,000 mg) of EPA+DHA per day. This is equivalent to about 3 1/2 ounces of salmon or other fatty fish. If your triglycerides are very high, your doctor may recommend up to 4 grams in supplements a day. Tell your doctor first if you are taking aspirin or a blood-thinning medication, though, because omega-3s can thin your blood. * These guidelines do not apply to women who are pregnant. If you are pregnant or trying to conceive, talk to your doctor before you take any supplements. Also check with your doctor to see what type of fish is best for you to eat. Source: http://www.myoptumhealth.com/portal/Information/item/Fishing+for+an+Omega-3+Supplement%3F+Foll

9. Finding a Fish Oil Supplement • What to look for on the fish oil supplement label: • Focus on only the EPA and DHA - the omega-3-rich fatty acids in the fish oil - not the total milligrams (mg) of fat. • See the label example below. • Serving size: 2 capsules • Total Fat: 1,000mg • EPA: 300 mg • DHA: 200 mg • That is a combined total of 500 mg of omega-3s (EPA plus DHA). Also note the serving size. In this example, two capsules give you 500 mg of active ingredient. This means you would need four capsules to get a total of 1,000 mg. • Please Note: It’s important to consult with your physician • before taking any type of supplement. Source: http://www.myoptumhealth.com/portal/Information/item/Fishing+for+an+Omega-3+Supplement%3F+Foll

10. Let’s Practice How will you choose the right fats? • Limit full-fat dairy, deep-fried foods, fatty red meats and poultry skin. • Limit processed foods, and check labels for trans and hydrogenated fats. • Use olive or canola oil for cooking. • Snack on small amounts of nuts or seeds, or add to low-fat yogurt or whole- grain cereal. • Spread avocado or natural peanut, almond or cashew butter on toast instead of margarine or butter. • Add a handful of olives, walnuts or diced avocado to your salad and use a drizzle of olive oil instead of a fatty ranch dressing. • Choose fatty fish such as salmon, sardines, tuna or mackerel at least twice a week. • Add flax oil or ground flax to smoothies, yogurt or oatmeal. • Consider an omega-3 supplement, but talk to your doctor first. Source: http://www.myoptumhealth.com/portal/Information/item/cd0af5237e597210VgnVCM1000005220720a

11. Fats in a Nutshell Keep trans fat intake as low as possible. Minimize the amount of saturated fat. Consume monounsaturated fats as your primary source of dietary fat. Get the omega-3 fats into your diet. This is for general information purposes only and is not intended to be medical advice or a substitute for professional care.  You should consult with an appropriate health care or other professional for your specific needs and to determine whether making a lifestyle change or decision based on this information is appropriate for you.