Fat is an important major nutrient. There are several types of diet fat, some of which are much healthier than others. Fat is essential for a variety of physical functions.
It is an energy source and protects the skeleton and nerves. However, not all dietary fats are equally beneficial. Saturated and trans fats can raise cholesterol levels and increase the risk of illness.
Unsaturated fats support health and can be monounsaturated or polyunsaturated. Meat, dairy products, snacks, and pastries contain saturated and trans fats.
Some sources of unsaturated (healthy) fat include nuts, oils, seeds and avocados. Below, we'll take a closer look at different types of fat, including which fats are the healthiest and which foods contain them.
What is fat?
Olive oil is a good source of unsaturated fats. Fats are categorized in different ways based on their properties.
Fats or fatty acids: These terms can refer to any kind of fat, but "fat" usually refers to something that is solid at room temperature.
Lipids: Can refer to any type, liquid or solid. Animal fats: These include meat fats such as butter, cream, and lard.
Vegetable Fats:
These include olive and avocado fats, olives, peanuts, flaxseed, and corn oils. Fat is an important part of the diet of humans and many other animals.
The body stores fat for protection, heat and energy. All fats, regardless of type, have the same number of calories (9 calories per gram) and about 4 calories per gram compared to low-energy carbohydrates and proteins.
Different types of fat affect health in different ways. In particular, it affects blood and heart health. In the next section, we'll take a closer look at the effects of different fats on the body.
Saturated fat:
Saturated fats are solid at room temperature and are sometimes referred to as solid fats. Saturated fats can increase your health risk if you overdose them over a long period of time.
High intakes of saturated fat can eventually increase levels of low-density lipoprotein (LDL) cholesterol in the body.
This increases the risk of cardiovascular disease and stroke. Reliable sources of the American Heart Association (AHA) recommend that you do not eat more than 13 grams of saturated fat per day.
Contains several sources of saturated fat: Animal meat and meat products Non-fat-free dairy products Processed foods such as pastries, snacks and potato chips Vegetable oils such as coconut oil, palm oil and cocoa butter Studies have shown that replacing saturated fats in the diet with refined carbohydrates and sugar is unhealthy, which also has a negative effect on health.
Instead, saturated fat sources should be replaced with healthier foods such as nuts, seeds, avocados, beans, whole grains, and vegetables.
Unsaturated fat :
Unsaturated fats are liquid at room temperature and are mainly obtained from vegetable oils. They are considered “good” fats by health professionals. The two main types of unsaturated fats are: One unsaturated fat molecules are not saturated with hydrogen atoms.
Each molecule of fat is bound to a hydrogen atom. Unsaturated fats can lower LDL or “bad” cholesterol levels and maintain healthy levels of "good" high-density lipoprotein (HDL) cholesterol.
However, unless you reduce your intake of saturated fats, adding an unsaturated fat to your diet will not have this effect.
Many health professionals report that a diet high in unsaturated fats can also reduce the risk of heart disease.
The Mediterranean diet, which studies have shown that it can reduce the risk of chronic illness, is high in monounsaturated fats.
The sources of unsaturated fats are: Olives and olive oil Nuts and nut butter avocado Polyunsaturated fat Some spaces around each polyunsaturated fatty molecule are not saturated with hydrogen atoms.
Nutritionists report that polyunsaturated fats, especially those of fish and seaweed known as omega-3 polyunsaturated fatty acids, are good for your health. Omega 3 acids help maintain heart health, lower blood triglycerides, and improve brain, joint, and eye health, according to reliable sources from the Bureau of Dietary Statistics.
That said, a large Cochrane review found that omega-3 supplements do not have significant heart health benefits. Further investigation is needed to ensure that the effect is determined.
Another type of polyunsaturated fat is the omega-6 fatty acid. It is mainly contained in vegetable oils and processed foods.
Overdose of omega-6, which is common in the standard American diet, can lead to increased inflammation. The sources of polyunsaturated fats are: Safflower, grape seeds, soybeans, sunflower oil Grass nuts, seeds, eggs
Comments
Post a Comment