Food, Body, Life - Julie Albrecht & Associates Pty Ltd - Consultant Dietitian & Nutritionists - Gold Coast, Brisbane, Australia : Phone 07 5592 4545

Fact Files : Dietary Fats and Sterols - Their Influence on Cardiovascular Health

Julie Albrecht, Accredited Practising Dietitian

Cardiovascular disease encompasses all diseases and conditions of the heart and blood vessels (1). Coronary Heart Disease (CHD) is the most serious and prevalent form, with its manifestation seen in our communities as Angina, Myocardial Infarction, and sudden death (1).

Hypertension, elevated cholesterol, obesity, poor nutrition, physical inactivity, tobacco smoking, alcohol consumption and excessive stress are all acceptable modifiable lifestyle risk factors (1).

The National Heart Foundation recently released a position statement on dietary fats and dietary sterols for health. These recommendations encompass dietary targets to improve cardiovascular health and reduced cardiovascular risk.

Key Findings(1)

 

Saturated Fatty Acids (SFA)

  • SFA and an increase in their intake are associated with an increase in CHD, total cholesterol and low-density lipoprotein (LDL) compared to carbohydrate, polyunsaturated fatty acids (PUFA), and monounsaturated fatty acids (MUFA).
  • There is an additional benefit in reducing SFA <7% of total energy intake when restricting dietary cholesterol
  • Individual SFA have different effects on lipid profiles
  • CHD risk can be reduced by replacing SFA with omega-6 PUFA to achieve a ratio of PUFA to SFA of greater than 1

Trans Fatty Acids (tFA)

  • tFA intake is associated with an increased risk of MI, risk and incidence of CHD
  • The consumption of tFA increases LDL–C and decreases high-density lipoprotein (HDL-C)
  • Replacing tFA and SFA with PUFA and MUFA is an effective measure to improve lipid profile

n-6 PUFA

  • The consumption of n-6 PUFA lowers LDL-C

Total Fat

  • There is no direct relationship between total fat intake and the incidence of CHD.

Dietary Cholesterol

  • Dietary cholesterol does increase TC and LDL-C, though substantially less than SFA and tFA

Specific Foods

  • When consuming a low SFA diet, individuals can consume up to six eggs per week without adversely affecting CVD outcomes
  • Consuming nuts improves lipid profile

Fish, fish oils, n3-polyunsaturated fatty acids

  • Fish and fish oil consumption is associated with a reduced risk of CHD, mortality and stroke
  • In secondary prevention the consumption of 2g alpha-linolenic acid (ALA) and > 850 mg of n-3 PUFA as fish oils reduces CHD risk
  • The consumption of 1000 – 4000 mg or per day of n-3 PUFA as fish oils decreases triglycerides by 25 – 30 % and increases HDL-C by 1 – 3 %.
  • Australian fish, seafood and fish oils are generally very low in methylmercury, dioxins and other environmental contaminants

Phytosterol /Stanol enriched foods

  • The dietary intake of 2 -3 g of phytosterols has been shown to reduce cholesterol levels by up to 10 % depending upon the age and metabolism of the individual
  • There is no additional benefit when consuming >3g per day
  • Include at least one serving of fruit and vegetable rich in beta carotene

Dietary Fats – Dietary Management and Food Sources


Fatty Acid

Dietary Management

Food Sources

Saturated Fats /Trans Fatty Acids

 

  • Reduce intake of SFA to <7% of total energy intake
  • Try to limit deep fried and take-away foods to once a week or less.
  • Avoid commercially made cakes, pastries, pies and biscuits.
  • Select lean meat, poultry and game.
  • Trim all visible fat from meat before cooking.
  • Remove skin from chicken and turkey.
  • Use reduced, low or no fat dairy foods.
  • Choose margarine made from canola, sunflower or olive oil and dairy blends with the Heart Foundation Tick rather than butter.
  • Replace tFA with MUFA and PUFA
  • Try to limit the amount of deep-fried and baked foods that you eat (partially hydrogenated or hydrogenated oils).

 

  • Deep fried and take-away foods
  • Commercially made cakes, pastries, pies and biscuits.
  • Fat from meats
  • Skin from chicken and turkey.
  • Full fat dairy foods.
  • Butter and dairy products

                                                                  

Omega 3 PUFA

 

  • Consume a combination of 2 -3 serves (150g) of oily fish per week, fish oil capsules or liquid and food and drink enriched with marine n-3 PUFA
  • Consume 2g alpha-linolenic acid (ALA) from plant sources

 

  • Marine sources: blue mackerel, Australian and Atlantic salmon, gemfish,
    blue-eye trevalla, canned sardines and canned salmon, and all other
    oily fish.
  • Animal sources: eggs, chicken and lean beef.
  • Plant sources: canola oil, or soybean based oils and margarines and spreads nuts, particularly walnuts, and green leafy vegetables

Omega 6 PUFA

 

  • Consume 8 – 10% of total energy intake as n-6 PUF
  • Use polyunsaturated and monounsaturated cooking oils made from plants or seeds

 

  • Plant-based fats and oils, such as canola, sunflower, soybean, olive, sesame and peanut oils.

MUFA

 

  • These fatty acids should replace trans and saturated fatty acids

 

  • Plant-based: canola, olive and peanut oils, nuts and avocadoes.
  • Animal sources: fish and lean meats.

Phytosteorols / Stanols

 

  • Cosume 2-3 g of phytosterol per day
  • Consume 2-3 serves per day of these enriched foods
  • Consume at least one serve daily of fruit or vegetable high in beta-carotene

 

  • Fortified margarine, breakfast cereals, reduced fat yoghurt or reduced fat milk
  • Foods rich in beta-carotene – carrot, pumpkin, sweet potato, dark green leafy vegetables, rockmelon, apricots

References


1. Heart Foundation Position Statement: Dietary fats and dietary sterols for cardiovascular health. National Heart Foundation of Australia, 2009.

Back to Fact File Index