Dietary Fats and Oils

[Tammy VoParticipant]

Comparing the variety of oils out there (canola, olive, coconut, vegetable, etc.) Which are considered “healthy” and “better” for you and why?

[Annalisa BaileyParticipant]

The effect of dietary fat on heart health has been studied extensively. Olive and canola oil are high in polyunsaturated and monounsaturated fat including omega 3 fatty acids.(1) Saturated fat has been shown to increase total cholesterol increasing the risk of cardiovascular disease. By replacing saturated fat with n-6 polyunsaturated fat, total plasma cholesterol levels are reduced as well as low density lipoproteins(LDL).(2) Monounsaturated fat found in olive oil lowers bad cholesterol, LDL, and raises good cholesterol, HDL.(1) Mayneris-Perxachs et. al performed a 1 year randomized controlled study of the Mediterranean Diet, which is high in plant oils.(3) Although the overall fat consumption in this diet is high, health benefits were recognized including a reduction in metabolic syndrome and low weight gain. A diet high in poly and monounsaturated fat results in a lower intake of carbohydrates which decreases the risk of insulin resistance.(3)

References:

1. Eat Right. All About Oils. eatright.org. http://www.eatright.org/resource/food/planning-and-prep/cooking-tips-and-trends/all-about-oils. Published August 24, 2015. Accessed March 6, 2015.

2. Hodson L, Skeaff CM, Chisholm WA. The effect of replacing dietary saturated fat with polyunsaturated or monounsaturated fat on plasma lipids in free-living young adults. Eur J Clin Nutr. 2001;55:908–915.

3. Mayneris-Perxachs J, Sala-Vila A, Chisaguano M, Castellote A, Estruch R, Covas M, Fito M, Salas-Salvado J, Martinez-Gonzalez M, Lamuela-Raventos R, Ros E, Lopez-Sabater C. Effects of 1-year intervention with a Mediterranean Diet on Plasma Fatty Acid Consumption and Metabolic Syndrome in a Population at High Cardiovascular Risk. PLOS One, 2014 Mar 20. doi: 10.1371/journal.pone.0085202

[Tammy VoParticipant]

Thank you Annalisa for responding to my question regarding dietary fat and heart health. A lot of research I’ve been doing myself also states that saturated fats increase the risk of cardiovascular diseases. It states that a diet such as the Mediterranean diet–which is high in plant oils (such as olive oil) reduces the risk of coronary heart disease and promotes overall cardiovascular health.

References:

Scoditti E, Capurso C, Capurso A, Massaro M. Vascular effects of the Mediterranean diet—Part II: Role of omega-3 fatty acids and olive oil polyphenols. Vascular Pharmacology [serial online]. December 2014;63(3):127-134. Available from: Academic Search Premier, Ipswich, MA. Accessed March 12, 2015

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