Whenever I hear the word “fats”, the first thing that crosses my mind is animal fat.

These are
fats that we usually get from meat sources such as pork, chicken, beef and etc. Instantly, there’s always
a negative feeling when eating these savory foods because growing up, my mother used to tell me the
harmful effects of eating fatty foods. According to her, fatty foods will just give me hypertension and
maintenance medicine just like what she is experiencing at the present time.

Upon reading books and online references, I realized that my mother was partly correct when
she said that fatty foods can cause lifestyle diseases but it’s not always the case because there are fatty
foods which are healthy. Now, this raises the question, what kind of fats which are considered healthy?

Before answering the question, I just want to share that at first, I had a confusion in the usage of
the terms fat and oil. Good thing that one of the references mentioned their differences. Fats originate
from animal sources, largely composed of Saturated Fatty Acids (SFAs) and solid or semi-solid at room
temperature. On the other hand, oils originate from plat sources, largely composed of mono- and
polyunsaturated fatty acids and liquid at room temperature. However, it is very important to point out
that in dietary discussions, the term fat can be either a “fat” or an “oil.” I think being mindful with these
terminologies is also a key in understanding fats.

In general viewpoint, understanding fats is like watching a filipino teleserye. Why? Because, in
teleseryes, there is always an antagonist, a protagonist and sometimes a character somewhere in
between. This is also true in fats. The antagonist or “bad fat” is the Saturated Fatty Acids (SFAs) where in
studies indicate that it can increase heart disease risk. Meanwhile, the protagonist or “good fat” is the
Monounsaturated Fatty Acids (MUFs) where in studies indicate that it can decrease both heart disease
and breast cancer risk and it helps prevent the formation of blood clots and may also dissolve clots once
they form. Lastly, the Polyunsaturated Fatty Acids (PUFs) can be both “good fat” and “bad fat,” studies
suggest that it can reduce heart disease risk but promote the risk of certain types of cancers.

Health Benefits
Fats provide the human body numerous benefits. To mention some biological functions,
fats are good energy storage materials of the body in a form of triacylglycerol (older name:
triglycerides). In fact, it is said that triacylglycerol is more efficient than its carbohydrate
counterpart glycogen because large quantities of them can be packed into a very small volume.
However, Triacylglycerols are only concentrated to the adipose tissues under the skin, in the
abdominal cavity, in the mammary glands, and around various organs. Second, there is a
classification of fats called membrane lipids in the form of phospholipids, sphingoglycolipids
and cholesterol which primarily compose the cell membrane. Up to 80% of the mass of a cell
membrane can be lipid materials while the rest is primarily protein. Third, the cholesterol
derivative called bile acid (produced by the liver) serves as an emulsifying agent which
facilitates the absorption of dietary lipids in the intestine. Fourth, an additional role played by
lipids is that of “chemical messenger.” Steroid hormones (Sex hormones and Adrenocorticoid)
and eicosanoids (prostaglandins, thromboxanes, and leukotrienes) are two large families of
lipids that have messenger functions. Lastly, protective-coating lipids in the form of biological
waxes which protects the hair and skin and to keep it pliable and lubricated.

Harmful effects

Based on the biological functions of fats mentioned above, it is evident that fats play a crucial
role in the human body. Excessive intake and the absence of essential fatty acids in the diet will
definitely inflict harmful effects in the body.

Linoleic acid and Linolenic acid

Basically, Linoleic acid and Linolenic acid are essential fatty acids needed in the human body
which the body cannot synthesize thus, it must be obtained from dietary sources. These two acids are
needed for proper membrane structure and serve as starting materials for the production of several
longer chains of omega-6 and omega-3 acids. Linoleic acid is the starting material for the biosynthesis of
Arachidonic Acid (AA) where in AA is also a starting material for the synthesis of eicosanoids. These
substances help regulate blood pressure, clotting, and several other important body functions thus, the
lack of them becomes a problem.

On the other hand, Linolenic acid is the starting material for the biosynthesis of EPA
(eicosapentaenoic acid) and DHA (docosahexaenoic acid). The lack of these essential fatty acids hinder
normal brain development. That’s why, in 2001, the FDA gave approval for manufacturers of baby
formula to add the fatty acids DHA (docosahexaenoic acid) and AA (arachidonic acid) to infant formulas
as an alternative for human milk. But it doesn’t mean that mothers should depend on these
manufactured milk because human milk contains higher percentage of essential fatty acids and other
nutrients.

Another thing to point out is the management of cholesterol levels. Recent studies suggest that
LDL levels correlate directly with heart disease, whereas HDL levels correlate inversely with heart
disease risk. The lipoproteins (protein carrier) that carry cholesterol from the liver to various tissues are
called LDLs (low-density lipoproteins), and those that carry excess cholesterol from tissues back to the
liver are called HDLs (high-density lipoproteins). Recent studies suggest that LDL levels correlate directly
with heart disease, whereas HDL levels correlate inversely with heart disease risk. Thus HDL is
sometimes referred to as “good” cholesterol and LDL as “bad” cholesterol. High blood cholesterol levels
contribute to atherosclerosis, a form of cardiovascular disease characterized by the buildup of plaque
(accumulation of cholesterol) along the inner walls of the arteries which may lead to heart attack.
Excessive intake of saturated fat appears to be the cause of high cholesterol levels thus, moderation is a
must.

I know that there are still more health benefits and harmful effects of fats that I did not include
because honestly it was a lot for me to take in. Despite all the struggles I encountered understanding
difficult terminologies, I am very grateful because I learned a lot from them. It gave me a sense of
consciousness to what I eat and awareness to the types of food rich in essential fatty acids. Like for
example, I already know that animal fats (SFAs) are dangerous foods but I never thought that peanuts
are good sources of MUFAs. And also avocados which is my favorite fruit are also good sources of
MUFAs and PUFAs. In addition, I know that Omega-3 and Omega-6 Fatty Acids are usually obtained from
fish but I never thought that the choice of fish matters. It is said that cold water fish such as albacore,
tuna, salmon, and mackerel contain more of these fatty acids than the leaner, warm-water fish.

Perhaps, my major take away from this paper is that we should always eat in moderation. We
cannot sacrifice our health just to satisfy our demanding taste buds. We should keep in mind that the
kind of food we are eating right now will certainly determine our health in the future. As an old saying
goes, “You are what you eat.”