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Stress Management for Health Course

Fats - What do they do and which foods are they in?

 

FATS

 

 

 

Unsaturated Fats

 

 

Saturated

Fats

Polyunsaturated

Fat

 

Monounsaturated

Fat

Omega 3

EFA

 

What

 Do

They

Do?

 

 

Saturated fats increase LDL cholesterol levels

 

 

Polyunsaturated fats can help lower LDL cholesterol, but they also lower HDL cholesterol

 

 

Monounsaturated fats can help lower LDL cholesterol levels and do not lower HDL cholesterol level

 

Omega 3 EFAs are a particular type of polyunsaturated fat.  They can help to prevent blood clotting and reduce triglyceride  levels.

 

 

 

 Which

Foods

Are

They

In?

 

 

 

 

 

Saturated fats found in

Butter

Hard cheese

Lard

Dripping

Coconut oil

Palm oil

 

Polyunsaturated fats are found in

Cornflower oil

Sunflower oil

Soya oil

Fish oil

Some margarines and spreads are made from polyunsaturated fats

 

Monounsaturated fats are found in

Olive oil

Walnut oil

Rape seed oil

Avocado

Some margarines and spreads are made from monounsaturated fat

 

Omega 3 EFA found in

Fish oil

Oily fish - mackerel, herring, kippers, pilchards, sardines, salmon, fresh tuna, trout, anchovies.

Our bodies can also make Omega 3 EFA from Rapeseed oil, oil from walnuts and soya

 

 

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