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Heart Research UK fats and the heart leaflet

Heart Research UK fats and the heart leaflet

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Published by hrukcommunications
Information about the imapct of fats on the heart
Information about the imapct of fats on the heart

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Categories:Types, Brochures
Published by: hrukcommunications on Aug 19, 2011
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01/16/2015

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and the heart
Fats
 
the fate of fat
Most o the at in our ood is ound as triglycerides that are digested and absorbed in thesmall intestine. Triglycerides are then packaged up with cholesterol into little units calledlipoproteins and transported in the blood to where they are needed. The two lipoproteinsthat aect heart health are LDL (Low Density Lipoprotein) and HDL (High Density Lipoprotein).
the effect of fats on the heart
too much
 Eating more calories than you need, whetheras carbohydrate, protein or at, will lead toweight gain, but eating too much at makesthis more likely as 1 gram o at provides9 calories, more than double the calories o1 gram o protein or carbohydrate.Being overweight, especially when the excessweight is carried around your middle, increasesthe risk o developing heart disease by puttingthe heart under strain, increasing bloodpressure and increasing your risk o developingdiabetes, a risk actor or heart disease.
 wrong type
 Most o the cholesterol in your body is made by the liver, with only a small proportion comingdirectly rom your diet. How much cholesterolyour liver makes and how it is transported,whether as LDL or HDL cholesterol, dependson the type o at you eat. High levels oLDL cholesterol, sometimes known as ‘bad’cholesterol, and low levels o HDL cholesterol,otherwise known as ‘good’ cholesterol, in theblood encourage cholesterol to be depositedin artery walls causing a gradual build up oatty plaque that can narrow arteries and, insome cases, cause them to block. This canrestrict the blood ow to the heart, starving ito oxygen, and lead to angina or even a heartattack. Some ats are also thought to increaseinammation in the artery wall and makeblood clots more likely to orm.
just enough of the right sort
 We all need some at in our diets, just enough o the right sort to keep ourbodies and hearts healthy.
In act, a at ree diet isn’t recommended because our bodies need some at or:
 
energy storage
insulation
the synthesis o some hormones
production o bilesalts and vitamin D
proper cell unction, including brain and skin cells
helping theabsorption o at-soluble vitamins (A, D, E, K)
 
There are also two atty acids our body cannot make, alpha-linolenic acid (omega 3) andlinoleic acid (omega 6) and these Essential Fatty Acids must come rom our diet.
Sorting out our ‘fat habits’,how much and the type of fat we eat, can have a big impact on our risk of heart disease.
 
monounsaturated ats
 
Monounsaturated ats are good or the heartas they can help to lower LDL levels in theblood without aecting HDL levels. They arealso thought to reduce inammation o theartery walls and the risk o blood clotting.
Choose monounsaturated ats wherepossible, but remember all ats arehigh in calories, so don’t overdo it.
the good
 your guide to the world of f
good sources of monounsaturated fats:
olive oil | rapeseed oil |avocados | almonds |walnuts | hazelnuts |olives | seeds |peanut oil
Get to know the good, the bad and the ugly fats and how
polyunsaturated ats
 
Polyunsaturated ats are slightly less healthy or the heart thanmonounsaturated ats as they lower LDL cholesterol but also lower HDLcholesterol. However eating some polyunsaturated at will ensure you aregetting the Essential Fatty Acids omega 3 and omega 6 that your body needs.
Omega 6
, the most common polyunsaturated at, is present in many oods(meat, dairy products, fsh, plants) and at particularly high levels in sunower,sesame and corn oils, soybeans and many nuts and seeds.
Omega 3
polyunsaturated ats are very good or the heart and arteries andmay help to reduce the risk o developing heart disease by:
♥
 
decreasing the risk o arrhythmias (disturbances in the heart rhythm)
 
♥
 
lowering blood cholesterol
 
♥
decreasing the risk o blood clots
 
♥
slightly lowering blood pressure
Our diets provide us with plenty o omega 6 at, so ocus onboosting your intake o omega3 ats, especially the omega 3ound in oily fsh as it is the mostbenefcial to the heart and body.
good sources of omega 3:
mackerel | sardines | herring |resh and tinned salmon | trout |resh tuna | fsh oil | rapeseed oil |axseed | leay green vegetables |tou | soya beans |walnuts

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