The Misery of Dietary Fat

According to the data from the Hong Kong Association for the Study of Obesity, 38.3% male and 22.7% female were overweight in 2002. As a result, profound overweight-related health problems reveal in Hong Kong. Those health problems include cardiovascular diseases, high blood pressure, diabetes, back pain and sleep apnea etc. Therefore, maintaining within healthy weight range is important.

Excess dietary fat intake can contribute to weight gain. The general public has been more concern about dietary fat consumption. People usually have a negative impression in fat that it is always bad. Fat actually has its crucial function in the body. Fats are used to store energy in the body, to protect body organs, and to transport fat soluble vitamins through the blood. They also play an important role in food preparation by enhancing food flavor, adding mouth-feel, making baked products tender, and conduct heat during cooking.

Yet, not all fats are created equally. Dietary fat composed of triglycerides and varies types of fatty acids. What we need to do is to understand the types of fats, so that we can make a wise decision on choosing dietary fat.

Analysis of Dietary Fat Components

3 Different Types of Fatty Acids:
1. Polyunsaturated Fatty Acids are found high in vegetable oils such as corn, soybean, safflower, and sunflower. They are liquid in room temperature and stay its form under refrigeration. This type of oil tend to lower blood cholesterol levels, both the High Density Lipoprotein (HDL), so called the "Good Cholesterol" and the Low Density Lipoprotein (LDL), so called the "Bad Cholesterol".
2. Monounsaturated Fats are found high in vegetable oils such as canola oil and olive oils. They are liquid in room temperature and would turn to solid state under refrigeration. This type of oil may help lower the "Bad Cholesterol" and raise the "Good Cholesterol".
3. Saturated Fatty Acids are found in all animal products, such as meat, poultry, seafood, egg, dairy products, butter and also high in some vegetable such as coconut and palm oils. Saturated fats are usually solid at room temperature. They tend to raise our total cholesterol level; therefore, may increase the risk of coronary heart disease.

Registered Dietitian's advice:
Pick the lean cut of meat. Do not eat the skin of all animal products.
Pick skimmed or low fat milk and milk products. Use fat-free or low fat salad dressings.
Use fat/oil with higher monounsaturated fat and lower saturated fat content.
Cook with minimal oil. Use low fat cooking methods: Steaming, Broiling, Grilling, and Baking.

** Balanced Diet with Regular Exercise is the ONLY Medically-Proven Way to Maintain Healthy Weight.
Have a Happy Healthy Day!

Written by: Winsy Leung, MS, RD,
Consultant Dietitian of Canossa Hospital (Caritas)
CT/No.39(9-2004)