Dr. Waqas Nawaz PMAS arid agriculture university rawalpindi

1. Submitted To:
Dr.Farooq Malik
Fat Role Submitted By:
In Body Waqas Nawaz
11-Arid-975
Health

2. More Than The Amount Of Fat, It’s The Types
Of Fat You Eat That Really Matter.Bad Fats
Increase Cholesterol & Your Risk Of
Certain Diseases, While Good Fats Protect
Your Heart & Support Overall Health.
Fats
Fats are organic compounds which are made up of C,H2 & O2.They act as an energy
source in foods.Fats are found in both liquid & solid form.These are composed of
saturated & unsaturated fatty acids.
Important Role Of Fats In Body
> Supply calories to body (1g of Fat = 9 kcal) which is double than Carbohydrates &
Proteins (4 kcal)
> Stores body’s extra calories by filling fat cells that help to insulate the body
> Act as an energy source
> Healthy skin & hair are maintained by fat
> Fat deposits protects vital organs
> Fat helps the body to absorb and move the vitamins A, D, E, and K through the
bloodstream.
> Fat help to maintain healthy hair & skin
> Provide essential fatty acids ’’linoleic acid (omega-6) & alpha-linolenic acid (omega-
3)’’ to body which body can’t synthesize on its own.They are important in controlling
inflammation,blood clotting & brain development.The richest source of these fatty acids
is oily fish

3. Fats can be divided into 3 groups/kinds
1) Good Fats / Unsaturated Fats
2) Bad Fats / Saturated Fats
3) Worst Fats / Trans Fats
Good Fats / Unsaturated Fats
Unsaturated fats help the body against very disease.These can be divided into 2 types
1) Monounsaturated Fats
2) Polyunsaturated Fats
Monounsaturated Fat
> Decrease LDL cholesterol level
> Increase HDL cholesterol level Monounsaturated fats are favored
over polyunsaturated fats because
> Prevent Increase in blood triglycerides some research suggests that
polyunsaturated fats are less stable &
Polyunsaturated Fat
high amount of polyunsaturated fats
> Decrease LDL cholesterol level can cause a reduction in HDL also.
> Lower the blood pressure

4. > Protect brain & nervous system
> Fight against inflammation
Bad Fats / Saturated Fats
Saturated fats are solid at room temperature.The amount of eaten saturated fat has a
far greater effect on blood cholesterol level than the amount of cholesterol containing
foods in diet.Effects are greater for fatty acids with medium chain lengths (e.g. Lauric
C12:2,myristic C14:0,palmitic C16:0) than for those with longer chain lengths.
> Increase total blood cholesterol level
> Increase LDL cholesterol level
> Harvard School of Public Health, in a study published in March 2010, found that
replacing saturated fats with an equal amount of polyunsaturated fats did indeed
reduce the risk of coronary heart disease by 19 percent.
> Perhaps,saturated fats may not be so bad after all.They are certainly an important
source of vitamins and minerals
Worst Fats / Trans Fats
These are also known as ‘Hydrogenated Fats’ because these are made during a
hydrogenation process where liquid vegetable oils are converted into solid fats.Trans
fats are found in all kinds of processed foods from French Fries to Cookies.

5. Trans fats are thought to be worse for us than saturated fats because they not
only raise total & LDL (bad) cholesterol, they also lower HDL (good) cholesterol.
Negative Effects Of Trans Fats
Food companies like to use trans fats because they are inexpensive & last for a long
time.Trans fats also give a desirable taste & texture to many snacks.Many fast food
restaurants use trans fats for frying because oils with trans fats can be used over and
over in commercial fryers.
Short Term Effects
> Increase LDL cholesterol level
> Decrease HDL cholesterol level
> Increase level of triglycerides ( a type of fat in blood) which may cause hardening of
arteries
> Food with trans fats is difficult to digest
> Reduce responsiveness of cells lining blood vessels which may cause inflammation
Long Term Effects
> Trans fats can lead to clogged arteries which can lead to Heart Attack or Stroke
> Trans fats double the risk of Heart Diseases
> Increase Obesity
> Raise the risk of Diabetes
> Increase the chances of Cancer

6. Negative Effect Of High Body Fat
In Different Ways
High body fat does not cause a change in chemical shape or structure of harmones but
it perform negative effects on level of harmones circulating in blood.It also alters the
characteristics of target cells. Other hormones include melatonin, which controls the
sleep cycle, the sex hormones estrogen and progesterone, and insulin and glucagon,
which stabilize blood sugar levels.
Endocrine System
Endocrine system is made of harmones & glands that secrete them.Harmones regulate
many body functions e.g. behavior,mood,appetite,sexual function & growth.
> Excessive or insufficient levels of harmones can cause a lot of health problems e.g.
Cushing’s Syndrome & Diabetes
Insulin
High body fat can disturb insulin level in body
> Hyperinsulemia is closely linked with high body fat
> Hyperinsulinemia can lead to insulin resistance, in turn increasing the risk of type 2
diabetes
Adiponectin & Leptin
> People with high body fat have lower levels of Adiponectin, a beneficial hormone that
breaks down fat and promotes insulin sensitivity

7. > High body fat decrease the level of Leptin (a harmone that controls appetite) signaling
the body to eat less
Fat = Adiponectin = Insulin Sensitivity
Fat = Leptin = Appetite
Metabolic Syndrome
High body fat, particularly around the waist, is associated with metabolic syndrome, a
condition with a constellation of symptoms that include insulin resistance, glucose
intolerance, high blood pressure, abnormal cholesterol levels and high blood
triglycerides.Metabolic syndrome increases your risk of serious health problems such as
diabetes, heart disease and stroke.
A waist circumference of over 40 inches for men and 35 inches for women is one of
the diagnostic criteria for metabolic syndrome.
What Kind Of Fats Should We Eat?
> We should limit our fat intake to no more than 30-35 % of daily calories
> Most of fat eaten should be unsaturated
> Use liquid oils over solid fats in cooking
If a food label proudly touts 0g trans fats, it doesn't transform that food into a health food. It
means that the hydrogenated fat has been replaced by another kind of fat, often a saturated
tropical fat, which may or may not be more beneficial

8. Low Fat Lifestyle
A Low Fat Lifestyle Increases Your Energy and Sense of Well-Being
A low fat lifestyle includes an appropriate amount of exercise. Exercise increases your
metabolic rate, which can help you stay trim and healthy. Regular exercise gives you more
energy, helps you sleep better, and makes your bones and muscles stronger. Regular exercise
can prevent osteoporosis, and reduces your risk of injury by strengthening joints and improving
balance.
Regular exercise also increases your sense of well-being. Exercise lowers your levels of
anxiety and can help you deal with stress; it's also known to help improve mood and emotional
disorders, such as depression.
A Low Fat Lifestyle Can Help You Manage Your Weight and Health
A low fat lifestyle is key to any good weight management strategy. Regular exercise is often
more effective than drug therapy in reducing levels of LDL cholesterol, the "bad" cholesterol
that contributes to heart disease. Even a small reduction in weight can help prevent chronic
illness, such as diabetes and heart disease. Weight training can prevent and in some cases
even begin to reverse osteoporosis.
A Healthy Lifestyle Enhances Your Feelings of Wellness and Control
A healthy lifestyle consisting of regular exercise and a low fat diet of fresh foods prepared
according to healthy recipes, can greatly enhance your sense of well-being. A low fat lifestyle
can help you manage or prevent chronic health conditions, leading to greater quality of life even
into old age. A healthy lifestyle can even help you stay independent into your senior years.
In addition, a healthy lifestyle consisting of regular exercise and a low fat diet can help you feel more
comforatable in your body, and increase your self esteen and self confidence. You'll have a better attitude
about life, yourself and your environment. You'll be stronger, more flexible and enjoy a higher level of
stamina.

9. A healthy lifestyle helps you feel more in control of your own destiny
You'll sleep better, and good sleep patterns help you feel more rested throughout the day, less
frazzled, and less likely to become stressed, emotional and overwhelmed. You'll even be able
to gain some level of control over chronic illness, even mental illnesses like depression and
anxiety disorders. You'll increase your quality of life and be more likely to remain independent
at an old age