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Home , Saturated fat, Triglyceride

Dietary and Fact Sheet No. 9.319 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 . • 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 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 , which helps to digest . A • Overweight, , 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 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 , 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 , 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 , major blood cholesterol carriers are LDL gests that dietary cholesterol, consumed in moderate amounts, does not affect prepackaged foods, and (low density ) 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 . Consuming solid fat throughout the body and can be depos- (), 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 (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 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 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” : 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- : Scientific name for Borderline High 200 – 239 terol, HDL cholesterol, and 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 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 . 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 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 , such as and linoleic (omega-6) acids, which 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 of of saturated fats in the diet. Very High > 500 food, aid in , 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 , starch or . Consum- rated fats are primarily derived from ing fatty foods in excess may increase plants and include olive , , total and LDL cholesterol levels, while oil, and . 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 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: , tuna, marine Mostly from Pre-pack- oil, , canola oil, , animals: fat in , oil, avocados, nuts, and oil, cottonseed and fish oils, , , , , aged and seeds. oil, oil, walnuts, and flaxseed. whole , . processed seed, and fish. Some from plants: food items. , , (), hydro- genated .

*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. of oily fish per week) is linked with cessed foods such as cookies, crack- Essential Fatty Acids: Fatty acids better cognitive development and ers, and most commonly that are essential to human health but vision in infants. For more information contain these types of fats. not produced in the body must be on omega-3 fatty acids, see fact sheet Trans Fatty Acids (TFAs): Trans obtained through food. Only two types Omega-3 Fatty Acids. fats occur naturally in some foods of fatty acids are considered essential; • Omega-6 Fatty Acids: Omega 6 fatty derived from cattle and sheep, but omega-3 fatty acids and omega-6 fatty acids are found in meats and veg- generally, this type of fat is formed dur- acids, both polyunsaturated fats. The etable oils, such as, soybean, corn, and ing the process of hydrogenation. Only 2015 Dietary Guidelines for Americans safflower. Polyunsaturated omega 6’s, partially hydrogenated fats contain emphasize vegetable oils (mono- and such as (LA), are thought trans fats, where fully hydrogenated polyunsaturated fats) as part of healthy to promote heart health by lowering fats do not. Trans fatty acids mimic the eating pattern because they are the LDL cholesterol levels, especially when properties of saturated fats in the body, major source of essential fatty acids replacing saturated fats and trans fats and have been shown to increase LDL and vitamin E. in the diet. Linoleic acid (LA) can be cholesterol and lower HDL cholesterol, • Omega-3 Fatty Acids: Omega-3’s are a converted to a long chain omega-6 which may increase the risk for heart group of polyunsaturated fatty acids called (AA), disease. The 2015 Dietary Guidelines that include alpha-linolenic acid (ALA), which in excess, may be linked to for Americans suggest limiting trans eicosapenaenoic acid (EPA), and doco- inflammation and other chronic health fats in the diet. Trans fat may be found sahexaenoic acid (DHA).. DHA and EPA conditions. Another type of omega 6 in partially hydrogenated , are mainly found in higher-fat, cold- fatty acid, called conjugated linoleic peanut , and snack foods. water fish, such as salmon, mackerel, acid (CLA), found in dairy foods, , In 2015, the Food and Drug Ad- sardines and herring. ALA is found and lamb, may be associated with a ministration (FDA) stated that partially in canola oil, chia seeds, flaxseed oil, decrease in certain types of cancers hydrogenated oils were no longer , and walnuts, and some and improved body composition. recognized as safe for use in foods, as of that ALA can be converted into Research is still exploring these con- they are the primary source of dietary DHA and EPA by the body. Diets high nections. trans fatty acids. The food industry was in EPA and DHA may help reduce the Hydrogenated Fats: These are given 3 years to comply with the ruling risk of heart disease by helping to thin unsaturated fats that are processed and remove TFA’s from food products. the blood and prevent blood platelets to become solid at room temperature. The FDA stated that removing partially from clotting and sticking to artery Hydrogen atoms are added to un- hydrogenated oils from processed walls, causing blockages. Research saturated fat through a process called foods could prevent thousands of also suggests that EPA and DHA may hydrogenation. This turns unsaturated heart attacks and deaths each year. lower levels of triglycerides in the fats into saturated fats. Hydrogenated The Relationship Between Fat Summary References and Cholesterol • The two types of cholesterol in Advanced Nutrition: Macronutrients, Mi- How are fats related to blood the blood are LDL (bad) and HDL cronutrients, and (2009). cholesterol? Research shows that the (good) cholesterol. Excessive LDL Boca Raton, FL: CRC Press, Taylor & amount and type of dietary fat con- deposits plaque on artery walls, Francis Group. sumed can affect blood cholesterol while HDL acts to remove choles- Duyff, R. L., Academy of Nutrition and levels. Dietary fat, especially saturated terol from the body. Dietetics. (2017). Complete Food and and trans fats, may raise blood levels • Our body has the ability to make all Nutrition Guide 5th Edition. New York, of total and LDL cholesterol. Replac- of its own cholesterol. In the diet, NY: Houghton Mifflin Harcourt Pub- ing some saturated fats with polyun- it is obtained only through animal lishing Company. saturated and monounsaturated fats products. Mahan, L. K., Escott-Stump, S., Raymond, J. (especially olive and canola oil) can • High blood levels of LDL and total L., & Krause, M. V. (2012). Krause’s food help lower blood cholesterol. Recall cholesterol as well as low levels & the nutrition care process. St. Louis, that high total blood cholesterol levels of HDL, are risk factors for heart Mo: Elsevier/Saunders. and LDL cholesterol levels increase disease. United States Department of Agriculture. risk of heart disease, while lower levels • Triglycerides are the primary form (2016). 2015 Dietary Guidelines for reduce risk. Higher levels of HDL of dietary fat found in the body, and Americans. Retrieved from: http:// cholesterol help lower the risk for heart may contain a combination of three health.gov/dietaryguidelines/2015/ disease. fatty acids: saturated fatty acids guidelines/ What foods contain fat and cho- (SFAs), polyunsaturated fatty acids lesterol? In some foods, fats are obvi- (PUFAs), or monounsaturated fatty ous, like noticeably greasy, fried or oily acids (MUFAs). foods, or meats with visible marbling. • Essential fatty acids cannot be not In other foods, such as dairy, eggs, produced by the body and must and some meats, fat and cholesterol be obtained from the diet; these is harder to see. Fats are found in both include omega-3 and omega-6 fatty plant and animal foods, but choles- acids. terol is only found in foods of animal • Trans fats are derived from partially origin. A food can be high in fat and hydrogenated fats and mimic the cholesterol (fried egg), high in fat but function of saturated fatty acids in low in cholesterol ( and the body. They may increase risk ), low in fat and high in choles- for heart disease, and are most terol (shrimp), or low in both (fruit). The often found in processed foods and is a useful tool to fast foods. determine the amount of fat or choles- • Dietary fat and cholesterol are terol in a particular food item. closely related; types of dietary fat (saturated and trans fat) can lead to an increase in blood cholesterol Monitoring Intake of Fat levels. and Cholesterol • Follow the USDA’s 2015 Dietary Dietary fat and cholesterol are nec- Guidelines for Americans to ensure essary components for a healthy diet. proper intake of fats in the diet. Though, when consumed in excess, • Follow the 2010 USDA Guidelines they may be harmful to the body and to ensure proper intake of fat and increase one’s risk for obesity, athero- cholesterol. sclerosis, and heart disease. Keep in mind, however, that dietary cholesterol does not have as much of an effect on blood cholesterol as saturated fat. It is important to regulate ones intake of dietary fat in order to regulate blood LDL, HDL, and triglyceride levels.

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