Recommendation Good fats Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) are termed good fats because of their numerous health benefits. Omega- and omega- are the two main classes of polyunsaturated fatty acids. • Provide essential fats that our body needs • Lowers bad cholesterol level • By keeping the heart healthy, they lower risk of heart disease and stroke • Plant-based oils, avocado, olive, peanut, safflower and sesame seeds. • Fatty fish (such as tuna, herring, lake trout, mackerel, salmon and sardines) • Nuts and seeds (such as flaxseed, sunflower seeds, walnuts and almonds).
• Include good fats but in moderate amounts since excessive intake of even good fats may lead to obesity. Bad fats This includes fat from animal origin like meat fat and dairy products which are primarily saturated fats. Increases the risk of heart disease and stroke by raising bad cholesterol level and lowering good cholesterol level. Most saturated fats come from animal sources.
Eg., Beef, pork, lard and chicken fat, whole milk, cheese, ice cream, butter and ghee. Plant sources of saturated fat include coconut oil and palm kernel oil. Limit intake of saturated fats Dangerous fats Trans fat is the most dangerous fat that is prepared by a process known as “hydrogenation” where hydrogen is added to liquid vegetable oil to make it more solid at room temperature • Raises bad cholesterol level • Lowers good cholesterol level • Increases risk of heart disease, stroke and type diabetes • Processed snack foods made with hydrogenated oils, baked food, fried food, and margarine. Avoid intake of foods that contain trans-fat.
Table . : Food sources and health implications of different fats. Fat Fats can be of three types: Good, bad and dangerous fats. The health implications of these fats, food sources and recommendations are discussed in table .
. UNIT - - - NUTRITION IN HYPERTENSION AND CARDIO-VASCULAR DISEASE Statins are a group of drugs that help in reducing blood cholesterol levels Protein Adequate protein intake from lean meat, egg white, pulses, small oily fish rich in omega fatty acids, low - fat milk, nuts and whole grains should be provided. Legumes, beans, peas, and lentils are good sources of plant protein that contain less fat, making them good substitutes for meat. Substituting plant protein for animal protein will reduce cholesterol intake and increase fibre intake.
Vitamins and minerals Vitamins and minerals play an important role in maintaining good health. In CVD, sodium intake should be restricted by restricting salt intake. Low - fat dairy can be included in the diet to ensure adequate calcium intake. Inclusion of foods rich in B vitamins such as folic acid, B6 and B12 reduces risk for CVD.
. Cardio protective effect of functional foods The National Academy of Sciences ( ) defines functional foods as “any food or food ingredient that may provide a health benefit beyond the traditional nutrients it contains”. The most common functional foods that have a cardio-protective effect include omega- fatty acids in fish and nuts, dietary fibre, and phytochemicals present in vegetables particularly soy. Some of the functional foods, their potential mechanism of action and the bioactive compounds responsible for it are tabulated in table .