It is important the intake of fats in children’s food for all the benefits it provides, they are a source of energy, they are also an important factor for the absorption of vitamins that are ingested and help in the development. It is recommended to review the quality of fats present in foods because not all fats are considered healthy. “The quality of fat influences many functions, ranging from primary prevention of atherosclerosis in children and adolescents, to achieving optimal visual acuity and possible better cognitive development in premature infants and newborns.” In general, consumption of fried, packaged or precooked foods should be avoided and/or controlled.
What is the difference between good and bad cholesterol?
LDL cholesterol (low-density lipoprotein) or “bad” cholesterol carries cholesterol to the cells that need it, but the cholesterol not used by the cells accumulates inside the walls of the arteries, narrowing the lumen of the blood vessels and leading to a disease of the arteries called atherosclerosis, the main cause of morbidity and mortality in developed countries.
This disease begins in childhood with the appearance of lipid streaks in the arterial wall, which can progress in adolescence and young adulthood with the development of atheromatous plaques. Its prevention should begin in pediatric age, even more so when there is a family history of dyslipidemia.
HDL cholesterol (high-density lipoprotein) or “good” cholesterol carries cholesterol back to the liver, where it is finally eliminated from the body as a waste product. Having a level of HDL cholesterol (HDL-C) within normal values is a protective factor against coronary heart disease.
In addition, there will be more foods that will increase triglycerides and bad cholesterol (LDL-cholesterol), which is the one that gets stuck in the wall of the arteries; over the years, this fat can end up obstructing the arterial pathways. Fortunately, there are foods that raise the levels of good cholesterol (HDL-cholesterol). This is responsible for cleaning and eliminating accumulated fat.
The fats ingested can be:
- Healthy fat “Unsaturated fats”: mono unsaturated (Omega 9) and polyunsaturated (omega3). The so-called Omega 3 stand out for their anti-inflammatory and antioxidant power and also cause a certain decrease in triglycerides in the blood.
- Unhealthy fats “Saturated fats”: trans and hydrogenated (they solidify at room temperature). A chronically high intake of “bad fats” favors cardiovascular pathologies.
The choice of fat intake can reduce or increase the risk of cardio-vascular disease (CVD).
Where to find healthy fats?
- Monounsaturated fats (Omega 9) are found in olive oil, olives, avocado, nuts and oilseeds such as sesame.
- Polyunsaturated fats (Omega 3) are found in most blue fish (salmon, tuna, bonito, sardines, anchovies, horse mackerel, grouper, permit, mackerel, emperor…, in oilseeds -chia, flax and sesame-, in some nuts such as walnuts, almonds and hazelnuts, in sunflower seeds and in safflower, sunflower, corn and soybean oils.
Where to find unhealthy fat?
Unhealthy fats or “bad fats” include saturated fats and so-called trans fats or hydrogenated fats.
- Saturated fats are found mainly in the animal fat of red meat (lamb, beef…), in whole dairy products (whole milk, semi-cured and cured cheeses) and dairy products in the form of desserts such as custards, puddings, custards, and in some vegetable oils such as palm and coconut oil.
- Trans fats or hydrogenated fats are found in candies, cookies, ice cream, margarine, microwave popcorn, industrial pastries and cakes, precooked foods such as pasties, croquettes, pasta and pizzas, commercial sauces, salty and sweet snacks and a large number of fast-food products.
In order to take care of our health, it is necessary to learn to read the labels and to give them the correct interpretation to take care of our health.
What type of fat are eggs?
The fats that predominate in eggs are monounsaturated and polyunsaturated acids (mainly linolenic acid-Omega 3), which are very beneficial for the organism.
How can we improve our choice of fat?
Choosing the healthiest type of fat according to what was explained above and reviewing the nutritional labeling of products for personal and family consumption.
- Avoid the consumption of butter, lard, vegetable butter and coconut or palm oils, as an option use margarine, olive or sunflower oil.
- Substitute whole milk and cream for semi-skimmed milk from 2 years of age and skimmed milk from 5 years of age if overweight or if your pediatrician advises it.
- If you wish to replace red meat, poultry with skin or “burger” style meats, it is preferable to choose skinless poultry, low-fat pork or other leaner meats (special mention to rabbit), lean minced beef, fish, nuts and legumes. Remove and/or clean all visible fat from meat before cooking.
- Substitute sausages such as salami, chorizo and mortadella for ham.
- Cook preferably baked, grilled or en papillote rather than fried.
- Cook and/or choose homemade cakes rather than packaged industrial cakes.
- Use olive oil and avoid butter when cooking.
- In case of reheating soups or roasts, remove the solid part of the fat that is saturated.
- Avoid salty and fried snacks (potato chips, nachos, etc.) Nuts are better.
- In children and adolescents increase the consumption of fish, a minimum of 3-4 times per week if it is white fish or 2 times if it is blue fish, watching the intake (preferably small pieces to avoid a possible consumption of heavy metals).
Why is it necessary to take care of the fat intake?
Because elevated blood cholesterol levels, especially LDL cholesterol, are a risk factor for cardiovascular and cerebrovascular diseases in adulthood. Therefore, children with a family history of hypercholesterolemia or cardio and/or cerebrovascular diseases should have their diets and lifestyle monitored, with special attention to fat intake.
Your pediatrician at the right time will request a blood test to evaluate cholesterol levels in case of family history, especially if the child has any disease that is associated with increased cholesterol such as diabetes, hypothyroidism, hypertension, obesity by the simple fact of leading a sedentary lifestyle.