Brenda Khan
Lipids are fatty compounds that perform a variety of functions in the body. They are a vital component of the body's homeostatic function and are found in every cell. The three main types of lipids are phospholipids, sterols, and triacylglycerols (also known as triglycerides). Triglycerides are the most common type of lipid in the human body and are important as they provide energy. They are found in fried foods, butter, milk, cheese, and some meats. This article will explore the main types of lipids in the human diet and their effects on the body.
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What You'll Learn
Triglycerides
Lipids are fatty compounds that perform a variety of functions in the human body. They are part of cell membranes and help regulate what goes in and out of cells. They also aid in the movement and storage of energy, the absorption of vitamins, and the production of hormones. Triglycerides, also known as triacylglycerols, are a common type of lipid in the human diet. They are a type of fat found in many foods and are also produced by the body.
High levels of triglycerides in the blood can increase the risk of heart disease, vascular disease, and pancreatitis. Conditions associated with high triglyceride levels include carotid artery disease, coronary artery disease (CAD), metabolic syndrome, peripheral artery disease (PAD), and an increased risk of heart attacks and strokes. Factors that can contribute to high triglyceride levels include excessive alcohol consumption, unmanaged diabetes, a diet high in sugar, saturated fat, and simple carbohydrates, liver disease, kidney disease, certain medications, a high body mass index (BMI), inflammatory diseases, thyroid disease, lack of physical activity, family history, lipid metabolism disorders, and age.
To maintain healthy triglyceride levels, it is important to adopt a heart-healthy diet with fewer unhealthy fats, simple sugars or carbohydrates, and more fibre. Limiting the consumption of starchy vegetables, dried fruit, and foods high in saturated fat, such as butter, pastries, processed meats, and coconut products, is recommended. Instead, opting for leaner cuts of meat, olive oil, canola oil, walnut oil, flaxseed oil, and black beans can help lower triglyceride levels. Additionally, increasing physical activity, managing stress, maintaining a healthy weight, and quitting tobacco products can contribute to maintaining normal triglyceride levels.
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Phospholipids
Lipids are compounds that are insoluble in water but soluble in organic solvents. They are fatty, waxy, or oily compounds that are essential to the homeostatic function of the human body. They are part of our cell membranes and help control what goes in and out of our cells. They also help with moving and storing energy, absorbing vitamins, and making hormones.
Furthermore, phospholipids play a crucial role in brain health. Brain cells are made of a membrane containing choline and other phospholipids attached to omega-3 fatty acids, specifically DHA. Choline is essential for the synthesis of acetylcholine, and a pregnant woman's intake of choline can impact her child's cognitive abilities. Research has shown that a higher intake of choline during pregnancy enhances cognitive development in babies.
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Sterols
Lipids are fatty compounds that perform a variety of functions in the human body. They are a vital component of the body's homeostatic function and are part of cell membranes, controlling what goes in and out of cells. They also help with moving and storing energy, absorbing vitamins, and making hormones.
Cholesterol is a type of lipid in the blood, and it is a structural component of cell membranes. It is produced in the liver and is the precursor to many steroid hormones, such as estrogen, testosterone, and cortisol. While the body needs cholesterol to build cells, protect nerves, and make vitamins and hormones, too much of a certain type of cholesterol (LDL or "bad" cholesterol) can cause health problems. High cholesterol levels in the blood, or hypercholesterolemia, can lead to cardiovascular issues, heart attacks, and strokes.
The effectiveness of phytosterols in lowering cholesterol has been observed in various studies. A meta-analysis of eight clinical trials showed a cholesterol-lowering effect for both dietary sterols and sterols delivered in capsules or pills. Another meta-analysis of 124 studies revealed that a dose of 0.6 to 3.3 grams per day of sterols or stanols is sufficient to reduce LDL-cholesterol levels, with the effect increasing up to 12% with a total intake of 3 grams per day.
It is important to note that while phytosterols can be beneficial, high plant sterol levels may have adverse effects in certain cases. For example, high plant sterol levels have been associated with an increased risk of premature atherosclerosis. Additionally, phytosterols are not recommended for people with sitosterolemia, a genetic disorder where cholesterol and plant sterols build up in the body.
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Cholesterol
Lipids are fatty, waxy, or oily compounds that are insoluble in water but soluble in organic solvents. They are essential to the human body's homeostatic function and perform a variety of tasks, including moving and storing energy, absorbing vitamins, and making hormones.
High levels of LDL cholesterol in the blood, a condition known as hypercholesterolemia, can lead to health issues. It can cause physical symptoms such as xanthelasma (bumps near the eyes), xanthoma (cholesterol deposits under the skin), and a white ring in the eye (corneal arcus). High LDL cholesterol can also contribute to plaque buildup in the arteries, restricting blood flow and potentially leading to serious cardiovascular issues such as heart attacks or strokes.
Dietary cholesterol, which comes primarily from animal-based foods such as meat, eggs, and dairy products, was once believed to be a significant contributor to high blood cholesterol and heart disease. However, recent studies have shown that the relationship between dietary cholesterol and blood cholesterol levels is complex and influenced by various factors. While some individuals, known as "hyperresponders," experience increased blood cholesterol levels when consuming high-cholesterol foods, most people can adapt to a higher cholesterol intake without significant effects on their blood cholesterol levels.
The amount of cholesterol in the blood is influenced more by the amount of fats and carbohydrates in the diet than by dietary cholesterol alone. Saturated and trans fats are particularly associated with elevated LDL cholesterol levels. Therefore, limiting the consumption of these unhealthy fats and incorporating more soluble fiber and plant-based foods into the diet can help manage cholesterol levels and reduce the risk of heart disease.
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Fatty acids
Lipids are fatty compounds that perform a variety of functions in the human body. They are an essential component of the body's homeostatic function and are found in every cell.
Essential fatty acids, such as omega-3 and omega-6 fatty acids, are particularly important as the body cannot produce them on its own. They serve important cellular functions and have been linked to a variety of health benefits. For example, omega-3 fatty acids have been shown to reduce inflammation and the risk of heart disease, and may also help prevent certain cancers, bowel disease, asthma, and some mental health conditions. They may also provide benefits to patients with cystic fibrosis and offer protection against dementia. Omega-3 fatty acids are typically found in animal sources such as fish and fish oil, but they can also be obtained from plant sources.
A deficiency in essential fatty acids is rare, especially for those who eat a varied diet. However, if a person is deficient, a doctor may recommend a diet rich in fatty acids or an intravenous liquid emulsion. Foods that are high in essential fatty acids include nut butters, vegetable oils, and oily fish.
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Frequently asked questions
Triglycerides are the most common type of lipid in the human body and make up over 95% of lipids in the human diet. They are commonly found in fried foods, butter, milk, cheese, and some meats.
Triglycerides are made up of three fatty acids attached to a backbone of glycerol (an alcohol). They are classified as saturated or unsaturated fats depending on their chemical structure.
Saturated fats are found in animal products such as meat, butter, cheese, and cream-based sauces. They are also present in some plant oils like palm and coconut oils, and cocoa butter.
Unsaturated fats are typically derived from plants and are usually liquid at room temperature. Sources of unsaturated fats include nuts, soybean oil, corn oil, fish, and avocados.
