Effects of oils and fats, which we daily use, on our Hearts

1. Dietary Fats
and their effect on
Heart
Dr Naqeeb Ullah Wazir
Govt Hospital Islamabad

2. Food and Nutrient
• Food: “Any substance, processed, semi
processed or raw, which is intended for
human consumption is called food.”
• Nutrient: Any substance obtained from food
and used by the body to provide energy,
regulate growth, maintenance and repair of
body’s tissues is known as nutrient.

3. Nutrient
Macro
Fats CarbohydratesProteins
Micro

4. Fats
Good
Fats
Unsaturated
Fats
Bad Fats
Saturated
Fats
Very Bad
Fats
Trans
Fats

5. Lipid profile
• Lipid profile is the collective term given to the
estimation of total cholesterol, HDL, LDL and
Triglycerides.
• Total Cholesterol = HDL+LDL+1/5 of Triglyceride

6. Lipid Profile
Normal Levels
• Total cholesterol <200 mg/dL
• LDL cholesterol <100 mg/dL
• HDL cholesterol >40 mg/dL
• Triglycerides <150 mg/dL
• LDL < 70 mg/dL. (For People with diabetes, heart and kidney disease)
• HDL > 60 mg/dL (is considered protective against CVD)

7. Fatty acid
• Carboxylic acid with a chain of an even
number of carbon atoms
• Either saturated or unsaturated.
• Important source of fuel for cells including
heart and skeletal muscles.
• Brain cannot use fatty acids, it relies on
glucose
• We needs only 15 g or 1 tsf of fat per day

8. Classification of Fatty acids
Short-chain: < 6 carbons
Medium-chain: 6–12 carbons
Long-chain: > 12 carbons
Very-Long-chain: > 22 carbons

9. Shape of fatty acid molecules

10. Physical properties of fatty acid/fats
Type of Fat
at
room temperature
in
refrigerator
Saturated Solid Solid
Unsaturated
Monounsaturated
Liquid Solid
Polyunsaturated
Liquid Liquid
Trans Fats Solid Solid

11. Unsaturated Fats
Unsaturated Fats
Polyunsaturated
Omega-3
Omega-6
Monounsaturated Omega-9

12. Omega-3

13. Source of Unsaturated Fats
• All fats of plant origin are unsaturated fats
except coconut and palm oils.
• No fat of animal origin is unsaturated fat
except of fish oil.

14. Sources of Monounsaturated Fats
Oils
• Canola oil
• Olive oil
• Mustard oil
Nuts • All nuts except coconut
Seeds
• Avocado seeds
• Sesame seeds

15. Source of Polyunsaturated Fats
Oils
• Sunflower oil
• Olive oil
• Soybean oil
• Fish oil
Nuts • All nuts except coconut
Seeds
• Sunflower seeds
• Sesame seeds

16. Polyunsaturated Fats
Food source (100g) Polyunsaturated fat (g)
Walnuts 47
Sunflower seeds 33
Sesame seeds 26
Peanuts 16
Olive oil 11
Sardines 5
Soybeans 5
Tuna 3

17. Essential fatty acids (EFAs)
• Fatty acids which cannot be synthesize by
human beings but are required for biological
processes are known as EFAs. We must ingest
it.
• Only 2 EFAs are known:
– ALA (Alpha-Linolenic Acid)[Omega-3]
– LA (Linoleic Acid) [Omega-6]

18. Omega-3 Fatty Acid
EPA DHA ALA

19. Rich sources of [ω-3] α-Linolenic acid (ALA)
Oil % ALA
Kiwifruit seeds
62%
Flaxseed
55%
Hempseed 20%
Canola
10%
Soybean 8%

20. Rich sources of [ω-6] Linoleic acid (LA)
Name % LA Name % LA
Safflower oil 78% Walnut oil 51%
Grape seed oil 73% Sesame oil 45%
Poppyseed oil 70% Pistachio oil 32.7%
Sunflower oil 68% Peanut oil 32%
Hemp oil 60% Canola oil 21%
Corn oil 59% Chicken fat 18-23%
Wheat oil 55% Egg yolk 16%
Cottonseed oil 54% Linseed oil 15%
Soybean oil 51% Olive oil 10%

21. Process of Hydrogenation for formation of
Trans Fats
Vegetable Oil Hydrogenation Trans Fats

22. Hydrogenation of Vegetable oils

35. GISSI Prevention Trial
Italian Group for the Study of Survival in acute myocardial infarction
• Heart attack survivors who took 1gm of Omega-
3 fats/day for 3 years were less likely to have a
repeat heart attack, stroke, or die of sudden
death than those who took a placebo.
Lancet. 1999; 354:447-55.

37. Japan EPA Lipid Intervention Study (JELIS)
• Participants who took EPA + a Statin were less
likely to have a major coronary event than
those who took a statin alone
Lancet. 2007; 369:1090-98.

38. Health Professionals Follow-up Study
[ω-3 & ω-6 ]
No evidence were found in humans that higher
intake of ω-6 fats could pose problems,
cardiovascular and otherwise.
J Cardiovasc Med. (2007; 8 Suppl 1:S42-5.
• In the same Study, the ratio of ω -6 to ω -3 fats
wasn't linked with risk of heart disease because
both of these were beneficial.
Circulation. 2005; 111:157-64

39. Health Professionals Follow-up Study
[Marine Omega-3]
• Men whose diets are rich in EPA and DHA (marine
Omega-3) are less likely to develop advanced
prostate cancer than those with low intake of EPA
and DHA. Am J Clin Nutr. 2004; 80:204-16.

40. Prostate, Lung, Colorectal, and Ovarian (PLCO)
Cancer Screening Trial [Omega-3, ALA]
• Some studies show high intakes of ALA (mainly
from supplements) causes an increase in prostate
cancer. In the PLCO Trial, there was no link
between ALA intake and early, late, or
advanced prostate cancer.
Cancer Causes Control. 2006; 17:783-91

41. It’s the type of fat not
amount which matters

42. Year Calories
from fats
obesity type 2
diabetes
1960 45 % 13 % < 1 %
1994 33 % 34 % 34 %
Difference -12% 21% 33%
Int J Obes Related Metab Disord 1998: 22:39-47
Year
% of calories
from fats
Calories from
fats
Fats
in gms
1960 45 450 50
1994 33 330 37
Difference 12 120 13

43. Nurses' Health Study
• Replacing just 30 calories of carbohydrates (7 gms)
every day with 30 calories of trans fats (4 grams)
nearly doubled the risk for heart disease.
Lancet. 1993; 341:581-585.
• Higher intake of good fats lowers the risk for heart disease.
Replacing 80 calories of carbohydrates with 80
calories of either poly or monounsaturated fats
lowered the risk for heart disease by about 30 to 40
% . J Am Coll Nutr. 2001; 20:5-19.

44. • Women who followed a low-fat diet and those who
didn't, virtually identical rates of heart attack, stroke
and other forms of cardiovascular disease were
found. JAMA. 2006; 295:655-66
• Women on the low-fat diet didn't lose—or gain—any
more weight than women who followed their usual
diet . JAMA. 2006; 295:39-49
Women's Health Initiative Dietary Modification
Trial

45. Women's Health Initiative Dietary Modification
Trial
• It is not the total amount of fat in the diet but
the type of fat which is linked with weight or
disease. JAMA 2006.295.643-54
• Bad fats increase the risk for certain diseases.
Good fats, do just the opposite. Harvard School
of Public Health

46. Vegetable
Oils
Saturated
Fats (g/100g)
Coconut oil 85.2
Palm oil 45.3
Cottonseed oil 25.5
Wheat germ oil 18.8
Soya oil 14.5
Olive oil 14
Corn oil 12.7
Sunflower oil 11.9
Safflower oil 10.2
Hemp oil 10
Canola/Rapeseeds oil 5.3

47. Vegetable
Oils
Monounsaturated
Fats (g/100g)
Olive oil 69.7
Canola/Rapeseed oil 64.3
Palm oil 41.6
Corn oil 24.7
Soya oil 23.2
Cottonseed oil 21.3
Sunflower oil 20.2
Wheat germ oil 15.9
Hemp oil 15
Safflower oil 12.6
Coconut oil 6.6

48. Vegetable
Oils
Polyunsaturated
Fats (g/100g)
Hemp oil 75
Safflower oil 72.1
Sunflower oil 63
Wheat germ oil 60.7
Corn oil 57.8
Soya oil 56.5
Cottonseed oil 48.1
Canola/Rapeseed oil 24.8
Olive oil 11.2
Palm oil 8.3
Coconut oil 1.7

49. How do I know which foods have what kind of fat?
Type of Fat Found In Health Effects
Saturated
All animals fats except fish, dairy
products and palm & coconut oils
 LDL.
Risk of colon and prostate
cancer.
Trans Fat
All deep fried food, margarine,
hortening, biscuits, pizzas, burgers
and sweets.
 LDL,  HDL,
risk of HD, may
 risk of Ca. breast
MUSF
Olive and canola oils, also avocados,
olives, all nuts except coconut.
 LDL,
may BP &  risk of
CVD, stroke and cancers.
Omega-3
Fatty fish of dark skin. Walnut,
flaxseed, canola and soybean oils.
Dark green leafy vegetables.
Blood clot. & inflam.
hence  cvd. Ca.
Omega-6 Corn, soybean and cottonseed oils. LDL, may HDL
may  risk of HD

50. Recommendations
• From today, onward do not take saturated and trans
fats.
• Don’t eat SAMOOSA, PAKOORA  and biscuits from
market.
• Replace all your fats by unsaturated fats.
• Eat plenty of fruits, vegetables, pulses and local
seeds.
• Use fish or fish oil
• Daily walk

51. References
1. 1. Leaf A. Prevention of sudden cardiac death by n-3 polyunsaturated fatty acids. J
Cardiovasc Med.(Hagerstown). 2007; 8 Suppl 1:S27-29.
2. 2. Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after
myocardial infarction: results of the GISSI-Prevenzione trial. Gruppo Italiano per lo Studio
della Sopravvivenza nell'Infarto miocardico. Lancet. 1999; 354:447-55.
3. 3. Yokoyama M, Origasa H, Matsuzaki M, et al. Effects of eicosapentaenoic acid on major
coronary events in hypercholesterolaemic patients (JELIS): a randomised open-label,
blinded endpoint analysis.Lancet. 2007; 369:1090-98.
4. 4. Willett WC. The role of dietary n-6 fatty acids in the prevention of cardiovascular
disease. J Cardiovasc Med. (Hagerstown). 2007; 8 Suppl 1:S42-5.
5. 5. Mozaffarian D, Ascherio A, Hu FB, et al. Interplay between different polyunsaturated
fatty acids and risk of coronary heart disease in men. Circulation. 2005; 111:157-64.
6. 6. Leitzmann MF, Stampfer MJ, Michaud DS, et al. Dietary intake of n-3 and n-6 fatty acids
and the risk of prostate cancer. Am J Clin Nutr. 2004; 80:204-16.
7. 7. Koralek DO, Peters U, Andriole G, et al. A prospective study of dietary alpha-linolenic acid
and the risk of prostate cancer (United States). Cancer Causes Control. 2006; 17:783-91.
8. 8. Eilander A, Hundscheid DC, Osendarp SJ, Transler C, Zock PL. Effects of n-3 long chain
polyunsaturated fatty acid supplementation on visual and cognitive development
throughout childhood: a review of human studies. Prostaglandins Leukot Essent Fatty
Acids. 2007; 76:189-203.
9. 9. Oken E, Kleinman KP, Berland WE, Simon SR, Rich-Edwards JW, Gillman MW. Decline in
fish consumption among pregnant women after a national mercury advisory. Obstet
Gynecol. 2003; 102:346-51.

54. Avocado
Home

55. Kiwi (Chinese gooseberry)
Home

56. Kiwi

57. GISSI Prevention Trial
• (Gruppo Italiano per lo Studio della Sopravvivenza
nell'Infarto Miocardio)
Home

58. EPA, DHA, ALA & LA
• (EPA) Eicosapentaenoic acid
• (DHA) Docosahexaenoic acid
• (ALA) α-Linolenic acid
• (LA) Linoleic acid {ω-6
• Oleic acid: olive oil and other mufa
• Erucic acid: rapeseed and mustard seed.
Omega-3
ω -9
EPA
JELIS
PLCO

59. Trans Fatty Acids

60. • Coronary event: sudden cardiac death, fatal or
nonfatal heart attack, unstable angina, or a
procedure to open or bypass a narrowed or
blocked coronary artery
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