How to reduce fat and maintain good health

Dietary fat affects the risk of heart disease through several mechanisms. High intakes of saturated fatty acids increase blood levels of total and LDL cholesterol and accelerate the processes of atherosclerosis and thrombosis. Saturated fatty acids also increase blood pressure and arrhythmias. On the other hand polyunsaturated fatty acids have opposite effects. The relative balance of linoleic and alpha-linolenic acids (and their respective long chain PUFA) is important for prevention of blood clotting and also for several physiological functions in the body. In view of the above, it is important to obtain the right amount of different fatty acids in the diet and avoid excess intake of any one group of fatty acids. In the guidelines for prevention of heart disease, the suggested upper limits are saturated fatty acids 8-10% of total calories, polyunsaturated fatty acids 5-8% of total calories and monounsaturated fatty acids would contribute the difference. The desirable polyunsaturated/saturated fatty acid ratio is about 0.8 to 1.0 and polyunsaturated fatty acids of both types should be included so as to provide linoleic/alpha-linolenic acid ratio around 5-10. In order to ensure this quality of fat in Indian diets, the choice of cooking oils should be as follows:

* Use an oil which has moderate amount of linoleic acid (groundnut or ricebran or sesame)

Or

* Use an oil which has high amount of linoleic acid (safflower, sunflower, cottonseed or corn) along with an oil which has relatively low levels of linoleic acid like palm oil.

Or

* Use any of the above oils with alpha-linolenic acid containing oil (mustard, soyabean).

However, this does not necessarily mean that the oils should be blended and used, the purchases can be made for the entire month and the relatively less unsaturated oil should be used for frying. The quality of fat in the total diet can be further improved by regular consumption of foods which are good sources of alpha- linolenic acid or by eating about 100-200 g fish twice a week.

1.Facts on Fats : Fats are necessary but excess is dangerous.

Ensure Right Quantity and Quality : Moderate the total fat intake.
Limit visible fat and cut down invisible fat from animal foods.

2. Facts on Fats: Saturated fats (visible) and the invisible fats present in animal foods increase blood cholesterol and blood clotting.

Ensure Right Quantity and Quality :
Select low fat milk, limit/avoid cheese, all types of meats, butter, ghee and hydroge- nated oils.

3. Facts on Fats: Trans fatty acids increase blood cholesterol.

Ensure Right Quantity and Quality :
Limit/avoid hydrogenated oils.

4. Facts on Fats : Vegetable oils and all plant foods do not have cholesterol Monounsaturated fats decrease blood cholesterol Polyunsaturated fats (PUFA) decrease blood cholesterol and suppress clot formation in blood.

Ensure Right Quantity and Quality :
Prefer plant foods and vegetable oils.

5. Facts on Fats: The ratio of saturated to poly- unsaturated fats should be roughly 0.8 to 1.0.

Ensure Right Quantity and Quality :
This can be achieved by a judicious combi- nation of cereals, pulses, vegetables, milk and vegetable oils.

6. Facts on Fats: A good balance of linoleic (п-6) and alpha-linolenic (n-3) acids is essential.

Ensure Right Quantity and Quality :
Use of mustard oil or soyabean oil along with other oil(s) will help to achieve this. Also eat plant foods that are good sources of alpha-linolenic acid.

7. Facts on Fats: Long chain n-3 PUFA found in fish and fish oils lower blood cholesterol, triglycerides and prevent clot formation. They also lower blood pressure and have several other beneficial effects.

Ensure Right Quantity and Quality :
Those who like fish should take 100-200 g. twice a week. For those who do not like fish, guideline 6 should suffice.

8. Facts on Fats: Carbohydrates, particularly refined sugars, increase triglycerides.

Ensure Right Quantity and Quality :
Prefer natural foods, and reduce sugars.

9. Facts on Fats: Certain types of dietary fibres decrease cholesterol and tri- glycerides.

Ensure Right Quantity and Quality :
Cereals, pulses, vegetables and fruits are rich sources of soluble fibres, besides furnishing some fat of good quality.