Facts about saturated fats

Facts about saturated fats

You know saturated fats get solid on room temperature. As they are mostly found in red meat, cheese, and cream. There is a debate going on is the saturated fat is good or bad, but people may link saturated fat with health issue like high blood cholesterol and heart disease. To know more facts about saturated fat and if you want to add it into your diet or not, to know more read on.

What is saturated fat?

Saturated fats are one of a dietary fat. The fats which are tightly bond with no double bonds between the fatty acids are known as saturated fats. These fats mostly get solid on room temperature, but there are some exception too. However, some fats are essential for healthy body. But too much of saturated fats can lead to illness like heart disease and cholesterol.

Some sources of saturated fats include:

• Dairy products like cream, butter, cheese and whole milk. 
• Red fatty meat, such as lamb and portions of beef.
•  Also some pork and chicken products.
• Oil like palm and coconut.

Mostly fats contain oxygen, carbon and hydrogen molecules. However, saturated fats are mainly saturated with more hydrogen molecules and are made of single bonds between carbon. Because of the hydrogen molecule saturation these fats get solid at room temperature. 

It is also said that saturated fat raised blood lipids and includes low-density lipoprotein(LDL), which can increase risk of high cholesterol level and risk of heart disease.   

What foods are high in saturated fats?

Saturated fats are mainly found in products that are animal-based and, in some cases, saturated fats also found in vegetable oils. Here are some foods that have saturated fats:

• Animal meats like lamb, pork, beef, and poultry are also included.
• Cow’s milk
• Cheese and butter
• Ice cream made of palm oil
• Fried food, processed food. 
• Vegetable oil like palm and coconut oil. 

How do saturated fats affect your health?

Saturated fats may create many health issues and are linked to a higher risk of heart disease and bad cholesterol.

Some health risks related to saturated fats include:

l Heart disease risk: Human body needs healthy fats to generate energy and other functions, but saturated fats is bad for your health and can be very dangerous for human body and heart, as it increase bad cholesterol level in body which can lead to build up in your arteries. Saturated fats usually known to raise LDL (Bad cholesterol level) and increase of bad cholesterol level in your body also increase the risk of heart stroke and heart disease.

l Weight gain: There are many high-fat food like fried foods, baked food and pizza contain lot of saturated fat. However, eating too much of these fast-food which have fats can add extra calories to your diet and can become a reason for your weight gain. Whereas, weight gain ultimately to obesity and risk of other health issues.

Cutting out high-fat foods from your diet can help you keep your weight in check and manage your cholesterol levels, which helps keep your heart healthy. Meanwhile, keeping a healthy weight can also reduce the risk of diabetes and other heart problems.

How can you limit saturated fats in your diet?

You can lower the saturated fats by cutting off some food items from your diet that are high in fat and bring no health benefits, Or you can go for a diet plan that supports lower saturated fat intake. Here are some optional diets you can take to consider low-fat intake:

• Low-fat milk
• Low-fat cheese
• Skim milk
• Skinless chicken

You can choose foods with healthy fats, including:

• Seeds.
•  Nuts.
• Fish.
• Plant oils (Olive, soy, flax-seed oil)
• Non-hydrogenated margarine.

You can eat a variety of vegetables, whole grain products and fruits to complete your diet.

Basic tips on how you can control saturated fats?

Most of the diet or food you eat is a combination of different fats, as you should choose food which is higher in healthier fats, such as polyunsaturated and monounsaturated fats. Because all these fats tend to become liquid at room temperature.

You can choose food with lower fat values, before buying anything check the label to know about the concentration of saturated fats, go for the product which have “Lower fat” Written on it.

You can replace your cooking style with unsaturated fats, or other fat free ingredients like you can change butter with flavoured foods like, lemon, vinegars, garlic, herbs and spices. Even you can replace your vegetable oil with other oils live canola oil or olive oil and they are see through and are healthier option than oil with high amount of saturated fats.

Even if you eat outside you can ask your chef what oil they are using and how they are preparing the food, or you can go for food that is grilled or roasted, instead of deep fried fast food.

Conclusion:

Healthy body comes from healthy eating, as you need to start taking diet that is rich in whole foods and includes healthy fats like nuts, avocados, seeds, eggs and olive oil. However, fats are an essential part of our diet but lowering your consumption of saturated fat will help your body staying healthy and risk free from obesity and also will be very helpful in keeps your heart healthy.