Functions of Fats
analyze good fats and bad fats.
• Name and describe five functions of fat.
• List the five different types of fat.
• From the video, choose and describe two pieces of information that surprised
you about lowering cholesterol.
o Include in your description an explanation about why each surprised you.
• Choose three healthy cooking oils/fats and explain how you can incorporate them
into your daily diet.
• Reviewing your All Daily Report, identify where the majority of your fats come
from.
o Are they healthy fats or unhealthy fats?
o List the benefits of increasing your healthy fats and the health issues that
can arise from eating too many unhealthy fats.
Sample Solution
Five Functions of Fat
- Energy storage: Fat is the body's most efficient form of energy storage. It is stored in adipose tissue, which is located under the skin and around the internal organs.
- Insulation: Fat acts as an insulator, helping to keep the body warm.
- Organ protection: Fat pads around the organs help to protect them from injury.
- Hormone production: Fat is involved in the production of hormones such as estrogen, testosterone, and cortisol.
- Vitamine absorption: Fat is necessary for the absorption of vitamins A, D, E, and K.
Full Answer Section
Five Different Types of Fat- Saturated fat: Saturated fat is found in animal products such as meat, dairy, and eggs. It is also found in some plant-based foods such as coconut oil and palm oil. Saturated fat raises LDL (bad) cholesterol levels.
- Monounsaturated fat: Monounsaturated fat is found in olive oil, avocados, and nuts. It lowers LDL (bad) cholesterol levels and raises HDL (good) cholesterol levels.
- Polyunsaturated fat: Polyunsaturated fat is found in fatty fish such as salmon and tuna, as well as in walnuts and flaxseeds. It lowers LDL (bad) cholesterol levels and triglycerides.
- Trans fat: Trans fat is an unhealthy type of fat that is created by partially hydrogenating vegetable oils. It raises LDL (bad) cholesterol levels and lowers HDL (good) cholesterol levels.
- Omega-3 fatty acids: Omega-3 fatty acids are a type of polyunsaturated fat that is found in fatty fish, walnuts, and flaxseeds. They are important for heart health and brain health.
- Eating soluble fiber can lower cholesterol levels. Soluble fiber is a type of fiber that dissolves in water. It is found in foods such as oats, beans, and lentils. Soluble fiber binds to cholesterol in the digestive tract and helps to remove it from the body.
- Exercising regularly can lower cholesterol levels. Exercise helps to raise HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels. It also helps to lower triglycerides.
- Olive oil: Olive oil is a monounsaturated fat that is good for heart health. It can be used in salad dressings, marinades, and sauces.
- Avocado oil: Avocado oil is a monounsaturated fat that is also good for heart health. It has a high smoke point, so it is good for cooking at high temperatures.
- Flaxseed oil: Flaxseed oil is a polyunsaturated fat that is rich in omega-3 fatty acids. It has a low smoke point, so it is best used in cold dishes such as salad dressings and smoothies.
- Use olive oil or avocado oil as your main cooking oil.
- Add a drizzle of olive oil or avocado oil to salads and roasted vegetables.
- Use flaxseed oil in salad dressings or smoothies.
- Eat nuts and seeds as snacks.
- Choose fatty fish such as salmon or tuna for dinner.