Edible fats
In this article, you will learn all about harmful and healthy fats, and which foods contain them.
But all fats are bad, and there are those that are vital for humans (good fats).
The harmful fats can lead to obesity, cardiovascular disease, diabetes, and high cholesterol.
And healthy fats are vital to life.
I will describe each type of fat below.
Saturated Fats
These fats are very easy to find, the main thing to remember.
Saturated fats are solid at room temperature.
Consumption of saturated fats should not exceed 10% of your total energy (calories) intake per day.
Saturated fats are found in:
- In margarine.
- Butter, cheese in white fats on meat and on chicken skins.
- Fast Food E.
- In Confectionery.
However, with this type of fat, not everything is so clear-cut.
To find out more, read the article to the end.
I’ve written in more detail about saturated fats and how they can be good for children and adults.
Trans Fats
The most harmful fats.
This type of fat has the greatest danger to blood vessels and the heart.
Someone scientifically proved that this kind of fat increases the risk of stroke and other cardiovascular diseases
According to statistics around the world, one of the most common causes of death is cardiovascular disease.
Also, trans fats are detrimental to the body’s immune system.
High consumption of this type of fats contributes to the development of obesity and diabetes.
Also, can reduce the quality of breast milk in breastfeeding mothers
Trans fats are transmitted to the child through the mother’s milk, which has a detrimental effect on the child’s health.
The leader in the content of this type of fat is margarine.
And also:
- In popcorn and chips.
- Ketchup, mayonnaise, and other sauces
- Meat and fish products and frozen dinners.
- In French fries and other fast food items.
To protect yourself from the negative effects of this fat, you need to read the composition of the product carefully before you buy it.
If possible, avoid convenience foods and fast-food restaurants.
If you want baked goods, it is better to do it at home and not to use margarine and ready-made sauces when cooking.
Trans fats are a part of a huge number of products.
Most of which are part of our diet, so you can’t get rid of trans fats completely.
You just need to minimize the consumption of dangerous products as much as possible.
Cholesterol
In fact, this type of fat is necessary for a man to produce testosterone and bile acids.
However, a man needs cholesterol in small quantities.
And its overabundance is dangerous to health.
It settles on the walls of blood vessels, and it often leads to atherosclerosis, angina pectorals, and other cardiovascular diseases.
Doctors and nutritionists advise reducing the consumption of foods high in cholesterol.
Namely:
- All fatty dairy products.
- Sausage, frankfurters.
- Cheese
To reduce cholesterol in the body, you need to eat more healthy foods.
Eating more fruits and vegetables will not only lower your cholesterol, but will also help lower your blood pressure and maintain a healthy weight.
A bowl of whole-grain oatmeal will serve you well all day long.
The fiber and carbohydrate complex in whole grains will help you feel fuller longer than with a regular breakfast.
What are the bad fats?
These are the facts that come into the body with food and raise cholesterol levels and increase the risk of cardiovascular disease.
The unpleasant facts include:
- Saturated fats.
- Trans fats.
- Cholesterol.
But you shouldn’t eliminate fat from your diet, as there are healthy fats.
In a moderate amount, they help to avoid avitaminosis, support the nervous and endocrine systems.
They also improve blood circulation.
In addition, without fatty acids in the diet, it will be difficult to maintain the beauty and elasticity of the skin, as we need omega-3 for hydration.
Carefully read the composition of non-fat yogurts, because very often manufacturers add sugar, starches, and various preservatives instead of fat.
Which are just as harmful to the body as fat.
Types of fats
Luckily, not all kinds of fats are bad.
There are some that are very necessary for human life.
Namely, those fats that contain omega-3.
And so there are two categories of fats are:
- Good fats.
- Bad Fats
Good Fats
Good fats include unsaturated fats and cholesterol (As long as they are within the normal range).
Cholesterol
Cholesterol is healthy as long as it does not exceed the normal range in the body.
Cholesterol is necessary for the body and is the major component of the cell membrane.
It forms the membranes of nerve fibers, is involved in the production of adrenal and sex hormones.
It also plays an important role in brain function and the production of vitamin D.
Without cholesterol, normal immune function is impossible.
But it can also be very harmful if it exceeds the norm to read about its URL….
Unsaturated fats
I found them in foods such as
- Flaxseed oil.
- Sesame oil.
- Tuna.
- Salmon.
- Trout.
- Salmon.
- Fish oil.
- Flaxseeds.
The reason these fats are good is that they contain special compounds such as omega-3 (fatty acids).
Omega-3 is essential for humans, but they cannot produce it in the human body.
It can only be got from food.
The best sources of omega-3:
- Walnuts.
- Chia seeds.
- Soybeans.
- Oats.
- Rapeseed oil.
- Olive oil.
Also, omega-3 has been effective in lowering blood pressure.
Bad Fats
Bad fats have 3 types:
1. Trans fats.
The British Journal of Medicine in their study says that it is Trans fats that are the culprits of heart disease.
I found that consuming trans fats increases the risk of coronary heart disease by 21% and the risk of developing type 2 diabetes by 34%
This type of fat can cause many problems, including increased cholesterol, risk of stroke, and heart attacks.
And can create the conditions for type 2 diabetes.
2. Cholesterol.
I cannot call this type of fat completely bad.
But it becomes harmful when there is an overabundance of it in the body.
Here, cholesterol accumulates and is deposited on the walls of blood vessels.
Here, it affects the coronary arteries, the vessels that feed the brain.
As well as the carotid and vertebral arteries and arteries of the lower extremities.
This increases the risk of stroke and heart attack.
That’s why if your body has high cholesterol levels, you need to see a doctor immediately
3. Saturated fats (but not all of them)
This type of fats, in most cases, is harmful, just like the ones listed above.
However, on this question, experts and scientists cannot reach a unanimous opinion.
There are many kinds of saturated fats.
Some of them are healthy.
Such as, for example.
Coconut oil, this oil has a positive effect on health and increases the level of cholesterol.
List of foods that contain saturated fats:
- Dairy products.
- Fatty meats.
- Palm and coconut oils.
- Sausages.
- Margarine.
Among these foods are both neutral and even healthy foods.
For example, the benefits of dairy products have long been proven.
Natural milk is good for children.
Because it contains calcium and other essential micronutrients for the child.
For adults, milk is not as necessary as for children.
Butter contains vitamins A, B, C, D, E, K, and even omega-3 and omega-6.
And we need them for children in a period of active development.
It also recommended the product for women during pregnancy (in small quantities).
In a limited amount, this product can strengthen the nails and hair and even improve the condition of the skin.
But it is certainly not worth overeating the butter.
It’s also worth remembering that fat-free products don’t have any benefit for the person.
Because instead of fat, a large amount of sugar is added, which has an adverse effect on weight and cardiovascular disease.
What are fatty foods to avoid?
Mostly unhealthy foods are sold in stores.
Especially children are very attracted to these unhealthy products and your task as an adult is to protect your child from unhealthy foods and to teach them to eat right.
Be careful because the products that are sold in stores are harmful not only because of the fat but also because of the large amount of free sugar.
Many people fall into the trap of buying nonfat yogurt.
Mostly unhealthy foods are sold in stores.
Especially children are very attracted to these unhealthy products and your task as an adult is to protect your child from unhealthy foods and to teach them to eat right.
Be careful because the products that are sold in stores are harmful not only because of the fat but also because of the large amount of free sugar.
Many people fall into the trap of buying nonfat yogurt.
They look at the fat-free yogurt and buy it.
But in fact, it is very high in free sugars.
I guarantee sugars to get you in trouble by flushing out B vitamins and calcium from the body.
Large amounts of sugar will lead to obesity and high blood pressure, as well as the risk of diabetes.
Read more about the harms of sugar in the article………
So what we should avoid fatty foods these days?
Here’s the list:
- Chips and fries.
A deliciously very fatty and unhealthy food. - Burgers, hot dogs.
Harmful both because of the large amount of sauces, and sausages have very harmful trans fats. - Canned foods.
They are just as unhealthy because manufacturers add a lot of harmful facts so that we can store canned foods for a long time.
It is better to consume them as a last resort. - Mayonnaise, ketchup, and all kinds of sauce.
Mayonnaise and ketchup also contain a lot of unhealthy fats. - Chocolate bars, candy bars.
Not only are they very sweet, but they also contain trans fats.
Which are no less harmful than free sugar - Sugary sodas and freshly squeezed juices.
Sodas are very harmful first because of their high free sugar content.
Freshly squeezed juices are harmful because from the fruit, we excrete only sugar and the rest, where there are fiber and various useful vitamins.
We just throw them away and into the glass to stand only sugar, and as we know, sugar is also harmful.
Therefore, it is better not to separate the juice from the fruit, and eat the whole fruit.
This way, we will get all the nutrients and vitamins from the fruit. - Pastries, confectionery.
It is also not worth buying this, since the content of harmful fats and a lot of sugar is definitely there.
If you want some baking, it is better to make it yourself and strictly follow what you add as ingredients.
Write your comments if you have questions.
Also, you can find out what is healthy eating in 2024…..
