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Dietary Fat and Cholesterol Fact Sheet No Dietary Fat and Cholesterol Fact Sheet No. 9.319 Food and Nutrition Series|Health by J. Clifford and A. Kozil* Cholesterol ing once we reach childhood, but most Quick Facts Cholesterol is a waxy, fat-like sub- people also get cholesterol from foods. • In healthy amounts, fat and stance found in all animals including Different foods vary in the amount of humans and is essential to every cell in cholesterol they contain. Only animal cholesterol help our bodies the body. Cholesterol is used to make products have cholesterol;plant based function properly. However certain hormones, like estrogen and products may contain fat, but they do when consumed in excess, testosterone, and it is part of a chemical not contain cholesterol. they may promote disease. called bile, which helps to digest fats. A • Overweight, obesity, and high special form of cholesterol found in the Is cholesterol harmful? Cholesterol intake of saturated fats are skin has the ability to change into vita- is necessary for a healthy body, but a min D when exposed to sunlight. high blood level of total cholesterol is major risk factors for elevated There are two different types of cho- a major risk factor for atherosclerosis LDL (‘bad’) cholesterol levels. lesterol: (hardening of the arteries), heart dis- ease, and high levels of LDL cholesterol. • Saturated fats and trans fats 1. Blood, or serum, cholesterol—this have a significant effect in type circulates in the blood and is mostly The risk continues to increase as blood raising blood cholesterol made by the body. cholesterol levels elevate. For more levels. 2. Dietary cholesterol—this type information on cardiovascular disease, see fact sheet Heart Health: Managing comes from foods and beverages of • Elevated blood cholesterol Heart Disease through Diet. animal origin. levels are a risk factor While the 2010 Dietary Guidelines for Americans recommended limiting for heart disease and How is blood cholesterol trans- atherosclerosis (hardening of ported by the body? Cholesterol is consumption of dietary cholesterol to the arteries). transported in the blood by different car- 300 mg per day, this recommendation is riers. The relative amounts of cholesterol not included in the updated 2015-2020 • Most Americans consume too edition of the Dietary Guidelines. This transported by each carrier can affect much fat and cholesterol— change reflects new research that sug- one’s risk for heart disease. The two mostly from animal fat, major blood cholesterol carriers are LDL gests that dietary cholesterol, consumed in moderate amounts, does not affect prepackaged foods, and (low density lipoprotein) and HDL (high processed foods. density lipoprotein). LDL cholesterol is health risks, including heart disease, for known as “bad” blood cholesterol, and the majority of people unless a person functions to deliver cholesterol to cells has diabetes. Consuming solid fat throughout the body and can be depos- (saturated fat), not cholesterol, is what ited as “plaque” on artery walls. HDL increases heart disease risk for most cholesterol is known as “good” blood people. Still, the healthy eating patterns cholesterol, and functions as a vehicle in highlighted in the 2015 Dietary Guide- the blood to remove cholesterol waste lines contain approximately 100 to 300 from the body via the liver (Table 1). mg cholesterol per day, in keeping with the previous 2010 recommendations. Where do we get cholesterol? Our The Institute of Medicine also recom- bodies have the ability to make all of the mends individuals eat as little dietary cholesterol needed for proper function- cholesterol as possible as a part of a healthy eating pattern. In general, foods ©Colorado State University *J. Clifford, Colorado State University Extension food that are higher in dietary cholesterol, Extension. 5/96. Reviewed 9/17. and nutrition specialist , A. Kozil, graduate student. such as fatty meats and high-fat dairy extension.olostate.edu Original fact sheet revised by L. Bellows, Colorado State products, are also higher in saturated University Extension food and nutrition specialist and fats. assistant professor; and R. Moore, graduate student. 11/2012 . Revised 9/17. Table 1: Characteristics of HDL and LDL blood cholesterol carriers. LDL HDL Full Name: Low Density Lipoprotein. High Density Lipoprotein. What it does: Takes cholesterol from the liver to the rest of the Primarily takes cholesterol from body tissue back body. to liver. Effect on the risk for heart disease: High amounts increase risk. High amounts reduce risk. Nickname: "Bad" cholesterol. "Good" cholesterol. Table 2: Classifications of a Fasting The National Cholesterol Education fatty substances found both in food Lipoprotein Profile. Program (NCEP) recommends a blood and in the body. Total Cholesterol (mg/dL)1 test known as a “lipoprotein profile” Lipids: Scientific term referring every five years for those ages 20 and to fat, cholesterol and other fat-like Desirable < 200 older. This test reveals information substances. about the total cholesterol, LDL choles- Triglycerides: Scientific name for Borderline High 200 – 239 terol, HDL cholesterol, and triglyceride the main form of fat found in in the levels in the blood (Table 2). Triglyc- body and in foods. Most of the fat in High > 240 erides are also a type of fat found in the body is stored as triglycerides, but the blood. The results of the blood triglycerides circulate in the blood as LDL Cholesterol test, along with other factors such as well. Triglycerides are made of three age, gender, family history, smoking, fatty acids and one glycerol molecule. Optimal < 100 hypertension, diabetes, and obesity, These three fatty acids may include can help determine one’s overall risk any combination of saturated fatty Borderline High 100 – 129 for heart disease. acids, monounsaturated fatty acids (MUFAs), and polyunsaturated fatty ac- Borderline High 130 –159 ids (PUFAs). Triglycerides in the blood Fats stream trigger the liver to make more High 160 – 189 What is dietary fat? Fat is a neces- cholesterol, so high triglyceride levels sary component of a healthy diet. It are often associated with high levels of Very High > 190 is a part of every cell in the body and total and LDL cholesterol. makes up about 60% of the brain. HDL Cholesterol Saturated Fatty Acids (SFAs): Fat is essential in the absorption of Usually solid at room temperature, Low < 40 fat-soluble vitamins A, D, E and K and saturated fats have all of the hydrogen also makes up parts the hormones atoms they can hold (saturated with High2 > 60 that regulate important body func- hydrogen). Saturated fats are primar- tions. Dietary fat provides essential ily from animal products, but are also Triglycerides fatty acids, such as linolenic (omega-3) found in tropical plant oils, such as and linoleic (omega-6) acids, which coconut and palm as well as other Normal < 150 the body cannot produce on its own. plant based foods, though in smaller Essential fatty acids are necessary for amounts. The 2015 Dietary Guidelines Borderline High 150 –199 brain and eye development in infants for Americans suggests limiting saturated and children and the maintenance of fats in the diet to less than 10% of daily High 200 – 499 healthy skin in children and adults. calories. See Table 3 for the health effects Dietary fat may improve the taste of of saturated fats in the diet. Very High > 500 food, aid in cooking, and increase sa- Monounsaturated Fatty Acids tiety. Yet, eating too much fat may lead (MUFAs): Liquid at room temperature, 1Milligrams per Deciliter (mg/dL). to increased weight, as it has more monounsaturated fats are missing one 2An HDL of 60 mg/dL and above is considered than twice as many calories per ounce pair of hydrogen atoms. Monounsatu- protective against heart disease. as sugar, starch or protein. Consum- rated fats are primarily derived from ing fatty foods in excess may increase plants and include olive oil, canola oil, total and LDL cholesterol levels, while peanut oil, and avocados. See Table 3 increasing the risk of heart disease and for the health effects of monounsatu- some forms of cancer. rated fats in the diet. Polyunsaturated Fatty Acids Types of Fat (PUFAs): Liquid at room temperature, Are all fats the same? There is not polyunsaturated fats are missing two a single type of fat. Rather, the word or more pairs of hydrogen atoms. “fat” is often used to refer to all of the Many common vegetable oils, such as Table 3: How dietary fat affects blood lipid levels. Monoununsaturated Polyunsaturated (fats, Omega 3 Saturated (fats) Trans (fats, oils) oils) Effects on Blood Lipid Levels Lowers LDL* Lowers total Lowers triglycerides* Raises total Raises total cholesterol* cholesterol cholesterol Maintains or raises HDL* Lowers LDL* Raises LDL Raises LDL Lowers HDL Lowers HDL Sources Mostly from plants: olive Mostly from plants: Salmon, tuna, marine Mostly from Pre-pack- oil, peanut oil, canola safflower oil, corn oil, animals: fat in meat, oil, avocados, nuts, and soybean oil, cottonseed and fish oils, walnuts, butter, lard, cheese, aged and seeds. oil, sesame oil, walnuts, and flaxseed. whole milk, cream. processed flax seed, and fish. Some from plants: food items. coconut oil, palm oil, cocoa butter (chocolate), hydro- genated vegetable oil. *Monounsaturated fats and polyunsaturated fats may only be beneficial when they replace saturated fatty acids in the diet. Simply adding these fats to the diet may not provide health benefits. corn, soybean, safflower and sun- blood, may prevent hardening of the fats can either be fully or partially hy- flower oil as well as fish are high in arteries, and may moderately reduce drogenated, and are used in foods to polyunsaturated fats. See Table 3 for blood pleasure. In addition, consum- enhance texture, extend shelf life, and the health effects of polyunsaturated ing DHA during pregnancy (2 servings prevent rancidity. Packaged and pro- fats in the diet.
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