Polyunsaturated Fat Health Advantages

In a commentary appearing in the April 2014 issue of Mayo Clinic Proceedings, Dr. Uffe Ravnskov, an independent researcher from Lund, Sweden, and his co-authors question the advice to exchange saturated fat with polyunsaturated fat without specifying which type. Available at: http://tinyurl.com/nykbvjj.

Dr Kiel briefly reviews Mono and Polyunsaturated Fat Explained.
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OMEGA 3 FATTY ACID SUPPLEMENT OPTIONS.
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1. Unsaturated fatty acids are fatty acids have a carbon-carbon double bond in the cis formation..
2. Polyunsaturated fatty acids have have more than one double bond, and include omega-3 fatty acids under their umbrella..
3. When consumed to replace trans and saturated fat, they have beneficial effects upon your blood lipid values, risk of heart attack, stroke and diabetes..
4. Sources include vegetable oils, many types of fish and nuts and seeds..
5. The American Heart Association recommends you consume 25-35% of your daily caloric intake as monoand polyunsaturated fatty acids..
Fat metabolism is very complex and important to understand and it can be confusing because dietary fat does not necessarily equate to body fat. There are good fats and bad fats. Dietary fats have many names and terms, including fatty acids, saturated, unsaturated, monounsaturated, polyunsaturated, trans, hydrogenated, cholesterol, triglycerides, hydrocarbons, low density lipoprotein or LDL, high density lipoprotein or HDL, lipids, MUFA, PUFA, and phospholipids. Common sources of dietary fat include cheese, butter, fish oil, lard, and many others. High fat diets can cause clogged arteries, plaque, atherosclerosis, heart attack, myocardial infarction, stroke, cardiovascular disease, and more. It’s important to understand metabolism, anabolism, catabolism, synthesis, degradation, break down, macronutrients or macromolecules,

In part three of The Unholy Alliance: Bad Food and What Drives Us to Eat It, we take a closer look at Olive Oil and its benefits.

Did you know monounsaturated fatty acids, or MUFAs, is considered a heart-healthy fat? Watch as Registered Dietitian Manuel Villacorta discusses the benefits of monounsaturated fats and how incorporating them in your diet can help boost a number of health benefits. California Avocados are a good source of mononunsaturated fats and can be incorporated into a healthy diet plan..
You can find more information on incorporating California Avocados into a heart-healthy diet here: https://www.californiaavocado.com/nutrition/good-fats-and-heart-health.
Learn more about good fats in California Avocados here: https://www.californiaavocado.com/blog/august-2018/fill-up-on-good-fat-with-avocados.
Check out healthy California Avocado recipes here: https://www.californiaavocado.com/blog/march-2018/healthy-choices-healthy-habits

In part four of The Unholy Alliance: Bad Food and What Drives Us to Eat It, Dr. Luria discusses the differences between Omega 6 and Omega 3 polyunsaturated fats and why they are essential.

Steven Hamley is currently studying for his PhD via a Bachelor of Science, majoring in Physiology at Deakin University in Melbourne. His research project is on pre-diabetes and insulin resistance in healthy young adults and the relationship these have with body composition, diet, metabolites, and alterations in insulin signalling..
Steven’s blog (www.stevenhamley.com.au) was created following Steven’s discovery of the Paleo Diet in 2010, which sparked his interest in health and disease given the utility of this framework compared to more traditional modes. His recent writings and papers have focussed on chronic disease (e.g. obesity, type 2 diabetes and cardiovascular disease) and more recently on the evidence regarding saturated fat and coronary heart disease..
Steven’s meta-analysis can be viewed here; https://nutritionj.biomedcentral.com/articles/10.1186/s12937-017-0254-5

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Monounsaturated Fats: Oleic Acid Omega 9These Protect Cell Membranes from Free Radicals. Oleic acid replaces other omega fatty acids in cell membranes. Since oleic acid is less susceptible to oxidation damage than omega-6 and omega-3 fatty acids, replacing these fatty acids with oleic acid protects your cell membranes from free radicals and other oxidative stressors (1).
Palmitoleic Acid Omega 7These Reduce Insulin Resistance. Omega-7 protects the insulin-producing cells of the pancreas from glucose-induced toxicity enhances proliferation of pancreatic beta cells, helping your body optimize blood sugar control with its own natural insulin (2).
Reduce InflammationStudy from the Cleveland Clinic Wellness Institute in Ohio conducted the first randomized, controlled trial in humans of supplementation with purified omega-7. Subjects were randomly assigned to receive either an omega-7 supplement providing 220 mg palmitoleic acid or a placebo capsules were taken once daily, with a meal, and blood testing was done at the beginning of the study and again after 30 days. At 30 days, the supplemented group showed a significant mean lowering in C-reactive protein with a 44% reduction compared with the control group. Omega-7-supplemented subjects also had 15% reductions in triglyceride levels (3).
Polyunsaturated Fats: Omega 3 & 6Omega 3’sEicosapentaenoic acid (EPA): This 20-carbon fatty acid’s main function is to produce chemicals called eicosanoids, which help reduce inflammation. EPA also helps reduce symptoms of depression. Docosahexaenoic acid (DHA): A 22-carbon fatty acid, DHA makes up about 8% of brain weight and is extremely important for normal brain development and function. EPA and DHA support cellular membranes and keep them flexible maintaining the fluidity of the cell membranes allows for proper communication between nerve cells and, therefore, helps to support focus and mental clarity. Alpha-linolenic acid (ALA): This 18-carbon fatty acid can be converted into EPA and DHA, although the process is not very efficient. ALA is mainly used by the body for energy (4).
Omega 6’s: The most common omega-6 fat is linoleic acid, which can be converted into longer omega-6 fats such as arachidonic acid (ARA) Like EPA, ARA is used to produce eicosanoids however, the eicosanoids produced by ARA are more pro-inflammatory. Pro-inflammatory eicosanoids are important chemicals in the immune system, but when too many of them are produced, they can increase inflammation modern Western diet contains far more omega-6 fatty acids than necessary (4).
Trans Fats: Trans fats block the production of Type 1 and 3 prostaglandins (PGs), which are derived from the omega 6 and omega 3 fats, respectfully. Type 1 and 3 PGs help you fight inflammation and benefit your hormonal and nervous system (5).
Saturated Fats: Studies in favor of saturated fatsA meta-analysis study, published 2010, which pooled data from 21 studies and included nearly 348,000 adults, found no difference in the risks of heart disease and stroke between people with the lowest and highest intakes of saturated fat (6) A Japanese prospective study that followed 58,000 men for an average of 14 years found no association between saturated fat intake and heart disease, and an inverse association between saturated fat and stroke (i.e. those who ate more saturated fat had a lower risk of stroke) (7).
References:
1) Oleic Acid Health Benefits: MooScience. (n.d.). Retrieved from http://mooscience.com/Oleic-Acid.html.
2) Omega-7 Protects and Metabolic Syndrome page 1 | Life Extension. (n.d.). Retrieved from http://www.lifeextension.com/Magazine/2014/4/Omega-7-Protects-Against-Metabolic-Syndrome/Page-01.
3) Omega-7 An Overlooked Fatty Acid Life Extension. (n.d.). Retrieved from http://www.lifeextension.com/Magazine/2016/5/Omega-7-An-Overlooked-Fatty-Acid/Page-01.
4) Omega-3-6-9 Fatty Acids: A Complete Overview. (2017, January 15). Retrieved from https://www.healthline.com/nutrition/omega-3-6-9-overview#section4.
5) Hydrogenated Fat Dangers | Understand Trans Fats Dangers. (n.d.). Retrieved from http://www.drgangemi.com/health-topics/nutrition-and-supplements/hydrogenated-fat-dangers/.
6) Dietary intake of saturated fatty acids and mortality from cardiovascular disease in Japanese: the Japan Collaborative Cohort Study for Evaluation… PubMed NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/20685950?dopt=AbstractPlus.
7) PubMed. (n.d.). Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/20071648?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=2%20Am%20J%20Clin%20Nutr