GETTING TO

KNOW
HEALTHY FATS
z

DR NORMAN MOHD NORAWI

MBBS(Manipal), MSc AARMMA(UCSI)

MNM (ACNEM), FAGE (MAHE)

PERTUBUHAN DOKTOR-DOKTOR ISLAM MALAYSIA (PERDIM)

 QUALIFICATIONS
 PENDAFTARAN PENUH MAJLIS PERUBATAN MALAYSIA
(MMC : 36627)
 MBBS
Kasturba Medical College, Manipal, 1997
 MScAARMMA
Master of Science in Anti Aging, Regenerative Medicine & Medical
Aesthetic , UCSI UNIVERSITY
 Master in Nutritional Medicine
Australasian College of Nutrition & Environmental Medicine(ACNEM)
 FAGE
Fellowship Of General Education, Manipal Academy of Higher
Education (MAHE)
 CONTENT
• CURRENT SITUATION
• INFLAMMATION & CHRONIC DISEASE
• WHAT IS HEALTHY FATS?
• HEATHY FATS & INFLAMMATION
• HEALTHY FATS & ANTI OXIDANTS
• HEALTHY FATS & OBESITY
 HEALTH THREAT..
CURRENT SITUATION & PROBLEMS WITH MODERN LIVING….

• OBESITY
• DIABETES MELLITUS
• CARDIOVASCULAR DISEASE
June 2018
 THE REAL CAUSE OF NCD….

UNDERSTANDING CONCEPT OF INFLAMMATION

NO 1. KILLER !!!
z
 INFLAMMATION

CARDIO VASCULAR DISEASE

WHAT IS HEALTHY FATS?
 FATS

• The body uses fat as a fuel source, and fat is the major storage form of energy in the body.
• Fat also has many other important functions in the body, and a ‘optimum’ amount is needed
in the diet for good health.
• Fats in food come in several forms :
• Saturated Fats (SFA)
• Monounsaturated Fats (MUFA)
• Polyunsaturated Fats (PUFA)
• Trans Fats (TFA)
The PURE Study…2017
SATURATED FATS VS UNSATURATED FATS
WHY YOUR BODY NEEDS FATS ?

• Good & Clean Energy Source

• Boosts Brain Function
• More muscle gain
• Better Body Composition
• Healthy Skin and Good Vision
• Enhance Immunity
• Hormonal Balance
• Good Reproductive Health
• Lower Cancer Risk
 HEALTHY FATS…….
• HEALTHY OR “GOOD” FATS.
• MONOUNSATURATED FATS, POLYUNSATURATED FATS AND SATURATED
FATS ARE THE “GOOD FATS” BECAUSE THEY ARE GOOD FOR YOUR HEART,
YOUR CHOLESTEROL LEVEL AND YOUR OVERALL HEALTH.
• THEY SUPPOSED TO LOWER THE RISK OF CARDIOVASCULAR DISEASES
(HEART DISEASE, HYPERTENSION AND STROKE).
• LOWER THE CHRONIC INFLAMMATIONS ( BUT NOT NECESSARILY LOWER THE
LDL CHOLESTEROL LEVELS), WHILE INCREASING GOOD HDL AND LOWER
TRIGLYCERIDES.

Reference:
• M Dehghan, A Mente, X Zhang, S Swaminathan, W Li et al. Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five
continents (PURE): a prospective cohort study. The Lancet, 2017 – Elsevier. Volume 390, Issue 10107, 4–10 November 2017, Pages 2050-2062
• Kevin L Fritsche. The Science of Fatty Acids and Inflammation. Advances in Nutrition, Volume 6, Issue 3, May 2015, Pages 293S–301S,
https://doi.org/10.3945/an.114.006940
• Harford, K., Reynolds, C., McGillicuddy, F., & Roche, H. (2011). Fats, inflammation and insulin resistance: Insights to the role of macrophage and T-cell accumulation in adipose tissue.
Proceedings of the Nutrition Society, 70(4), 408-417. doi:10.1017/S0029665111000565
 HEALTHY FATS
• GOOD SOURCE OF ENERGY (MACRONUTRIENTS)
• ANTI INFLAMMATORY
• ANTI OXIDANTS (POLYPHENOLS, CAROTENOIDS, SQUALENE)
• HIGH MICRONUTRIENTS CONTENT (VITAMINS, MINERALS) PALM OIL

• HELPS IN WEIGHT MANAGEMENTS

• MITOCHONDRIAL HEALTH
• GOOD BLOOD SUGAR CONTROL -BENEFITS FOR DIABETES
• EXAMPLE OF HEALTHY FATS.
• AVOCADOS,
• FULL-FAT DAIRY
• OLIVE OIL
• FISH OIL (OMEGA 3)
• PALM OIL
• COCONUT OIL
• BLACK SEED OIL (HABBATUSSAUDA)

• Grimble, R. (1998). Dietary lipids and the inflammatory response. Proceedings of the Nutrition Society, 57(4), 535-542. doi:10.1079/PNS19980078
 MONO UNSATURATED FATTY ACIDS
(MUFA)

Qian F1, Korat AA2, Malik V3, Hu FB. Metabolic Effects of Monounsaturated Fatty Acid-Enriched Diets Compared With Carbohydrate or Polyunsaturated Fatty Acid-
Enriched Diets in Patients With Type 2 Diabetes: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Diabetes Care. 2016 Aug;39(8):1448-57. doi:
10.2337/dc16-0513.
 POLYUNSATURATED OMEGA 3 FATTY ACIDS
(PUFA)

Endres, S, Ghorbani, R, Kelly, VE, Georgilis, K, Lonnemann, G, Van der Meer, JWM, Rogers, JG, Klempner, TS & Weber, PC (1989) The effect of dietary
supplementation with n-3 polyunsaturated fatty acids on the synthesis of IL1 and TNF α by mononuclear cells. New England Journal of Medicine 320, 266–271.
 SATURATED FATS

Lauric Acid (C12) Myristic Acid (C14)

Found in Coconut Oil Found in Palm Oil

Stearic Acid (C18)

Found in Palm Oil

McCarty MF, DiNicolantonio JJ. Lauric acid-rich medium-chain triglycerides can substitute for other oils in cooking applications and may have limited pathogenicity.
Open Heart 2016;3:e000467. doi: 10.1136/openhrt-2016-000467
 WHAT ARE UNHEALTHY FATS?
• FATS ARE AN IMPORTANT PART OF THE DIET, BUT NOT ALL FATS HAVE THE SAME
EFFECTS ON HEALTH.
• BAD FATS (TRANS FAT) CAUSES:
• INCREASE CHOLESTEROL LEVELS
• PRO- INFLAMMATORY
• CAUSES DEGENERATIVE BRAIN DISEASE
• CAUSES HORMONAL IMBALANCE
• CAUSES OBESITY
• UNHEALTHY FATS CONTRIBUTE TO CHRONIC DISEASE AND WEIGHT GAIN.
• A GOOD ‘RULE OF THUMB’ IS, UNHEALTHY FATS CAN BE FOUND IN:
• HIGHLY-PROCESSED FATS THAT ARE PUMPED FULL OF ADDITIVES AND UNHEALTHY
INGREDIENTS.
• REFINED VEGETABLE OILS
• PROCESSED MEATS
• SNACK FOODS LIKE CHIPS, CRACKERS AND BAKED GOODS
• GENERALLY HIGH IN DISEASE-CAUSING, ARTERY-CLOGGING TRANS FATS THAT
SHOULD BE AVOIDED AT ALL COSTS.
 TRANS FAT

Mohsen Mazidi, Hong-kai Gao, and Andre Pascal Kengne, “Inflammatory Markers Are Positively Associated with Serum trans-Fatty Acids in an Adult American Population,”
Journal of Nutrition and Metabolism, vol. 2017, Article ID 3848201, 6 pages, 2017. https://doi.org/10.1155/2017/3848201.
FATS IN CHRONIC INFLAMMATION
 PALM OIL – ANTI INFLAMMATORY
z
COCONUT OIL – ANTI INFLAMMATORY
OLIVE OIL – ANTI INFLAMMATORY
HABBATUSSAUDA (BLACK SEED OIL) – ANTI INFLAMMATORY
FATS/OIL & ANTI OXIDANTS
 FATS/OIL RICH IN ANTI OXIDANTS

• EXTRA VIRGIN OLIVE OIL

• PALM OIL
• BLACK SEED OIL (HABBATUSSAUDA)
• VIRGIN COCONUT OIL
• SESAME OIL
• AVOCADO OILS
• MACADAMIA NUT OIL
• ARGAN OIL
HEALTHY FATS HELPS IN OBESITY
FATS / OIL - WEIGHT LOSS

1 gram FATs = 9 KCal

1 gram CARBS = 4 KCal

 z
3 MAIN CHARACTERISTIC OF HEALTHY FATS

▪ ANTI INFLAMMATORY
▪ HIGH ANTI OXIDANTS CONTENT
▪ ANTI OBESITY – NATURAL & HEALTHY FATTY ACIDS
MINYAK KELAPA SAWIT
 BEFORE AFTER

TERIMA KASIH
Email : drnormanmlk@gmail.com
FB Page : Dr Norman Norawi
Website : drnorman.com.my