Which type of fats are good for health?

credit: Bicycling magazine

 

All types of fats are important for our body to stay healthy.  They help our body to absorb certain types of nutrients. They also provide energy and maintain cell growth and hence protect our body organs.

First of all, we must know the fats, what is saturated and unsaturated fat, and how it affects our health. 

Saturated and Unsaturate Fats:

Fats can be broadly divided into two groups-Saturated fats and Unsaturated fats. 

Saturated fats tend to stay solid at room temperature and can cause fatty deposits in blood vessels. 

It is found in animal products, such as meat, poultry, dairy products, and eggs. It is also found in some plant-based foods, such as coconut oil and palm oil.

Saturated fat is made up of fatty acids that have all single bonds between the carbon atoms. This makes the fat molecule saturated with hydrogen atoms, hence the name "saturated fat."

There are many different types of saturated fats, but some of the most common include:

• Lauric acid: found in coconut oil, palm kernel oil, and cow's milk. It is more easily digested and absorbed by the body than other types of fat.
• Myristic acid: found in cow's milk, butter, and cheese. It is a long-chain saturated fatty acid that has been linked to an increased risk of heart disease.
• Palmitic acid: found in meat, poultry, dairy products, and palm oil. It is the most common saturated fatty acid in the human diet.
• Stearic acid: found in meat, poultry, and cocoa butter. It is a long-chain saturated fatty acid that has been shown to have a neutral effect on cholesterol levels.

It is important to note that not all saturated fats are created equal. Some saturated fats, such as lauric acid and stearic acid, may have less of an impact on cholesterol levels than others, such as myristic acid and palmitic acid.

Saturated fat is an essential nutrient for the body. It plays a role in cell structure, hormone production, and energy storage. However, it is important to consume saturated fat in moderation. Too much-saturated fat can raise cholesterol levels in the blood, which can increase the risk of heart disease and stroke.

Recommended Amount: 

For man-30g of saturated fat a day.

For woman-20g of saturated fat a day.

Here are some tips for reducing your intake of saturated fat:

• Choose lean meats and poultry without the skin.
• Choose low-fat or fat-free dairy products.
• Use healthy fats, such as olive oil, canola oil, and avocado oil, when cooking.
• Limit your intake of processed foods, which are often high in saturated fat.
• Eat nuts and seeds in moderation.
• Eat fish twice a week.

Unsaturated fats stay liquid at room temperature and are less likely to clog your arteries.

Harvard Health Publishing. Know the facts about fats.

 It is found in vegetable oils, nuts, seeds, and avocados. It is also found in fish, such as salmon and tuna.

unsaturated fat is made up of fatty acids that have at least one double bond between the carbon atoms. This makes the fat molecule unsaturated with hydrogen atoms, hence the name "unsaturated fat."

There are two main types of unsaturated fats: monounsaturated fats and polyunsaturated fats.

• Monounsaturated fats are found in olive oil, canola oil, avocado oil, nuts, and seeds. They can help to lower LDL cholesterol levels and raise HDL cholesterol levels.
• Polyunsaturated fats are found in vegetable oils, such as corn oil, soybean oil, and sunflower oil. They can also be found in nuts, seeds, and fish. Polyunsaturated fats include omega-3 and omega-6 fatty acids. Omega-3 fatty acids are especially beneficial for heart health.

Unsaturated fats are essential for good health. They play a role in cell structure, hormone production, and energy storage. They can also help to lower cholesterol levels, reduce inflammation, and improve heart health.

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