Food and nutrition.pdf

58 NutrientsFats should make up only 10 to 25 percent of the calories (not weight)in your diet. There is an overwhelming consumption of fats in the averageWestern Diet, this has lead to a huge health problem among populationgroups with a diet high in animal fats (ice-cream, chocolates, fast foodsand desserts). There are many diet related human disorders that are foundalmost exclusively in the Western World, Coronary Heart Disease (CHD)and cancer of the colon, are a few of the more severe.CholesterolCholesteryl esters are composed of a single fatty acid esterfied tocholesterol, in which the polar component is an alcohol.Cholesterol is a major component of all cell membranes. It is requiredfor synthesis of sex hormones, bile acids, and vitamin D. It is also aprecursor of the steroid hormones produced by the adrenal cortex andgonads.Dietary cholesterol is found only in foods derived from animals (meat,fish, poultry, eggs and dairy products); it is not present in plants.Table. Sources of Dietary CholesterolRichestModeratePoorCholesterolAll offal, egg yolk, fish roes, mayonnaise and shell fish.Fat on meat, duck, goose, cold cuts, whole milks, cream, icecream, cheese, butter and most commercially made cakes,biscuits and pastries.All fish and fish canned in vegetable oil, very lean meats,poultry without skin, skimmed milk, low fat yoghurt andcottage cheese.All vegetables, and vegetable oils, fruit (including avocados andolives), nuts, rice, egg white and sugar.The amount of cholesterol synthesized and metabolized by the bodyis far greater than the amount usually consumed in the diet. It must alsobe noted that in healthy people little correlation has been found betweenthe intake of cholesterol and blood cholesterol levels. Yet the level ofcholesterol in the blood is increased with high intakes of dietary saturatedfat and can be lowered by increasing the intake of linoleic acid and fibre,which leads to a reduction of cholesterol absorption from the intestineand an increased faecal excretion of dietary cholesterol.There is some evidence indicating that other nutrients can lower bloodcholesterol levels. Choline emulsifies cholesterol thus helps to control abuild up. Inositol metabolizes fats and cholesterol. Vanadium inhibits theformation of cholesterol in the blood vessels and aids in preventing heartattacks. Zinc also helps to decrease cholesterol levels.If you are on a cholesterol reducing drug, you will suffer a decrease