Fats and oils also known as lipids are important to give our body energy and supports cell growth . It also helps our body to absorb nutrients . The different kinds of fats are :
1) Saturated Fats
2) Trans Fats
3) Monounsaturated Fats
4) Polyunsaturated Fats
Saturated Fats :- raises your LDL levels . LDL’s are Bad cholesterol . It puts you at a risk of Heart Attack, Stroke and other major Heart Conditions. One should avoid or limit the foods that are high in Saturated Fats. Foods that are high in Saturated Fats include :
- Red meat (beef, lamb, pork)
- Chicken skin
- Whole-fat dairy products (milk, cream, cheese)
- Ice cream
- A diet high in saturated fat increases cholesterol buildup in your arteries (blood vessels). Cholesterol is a soft, waxy substance that can cause clogged, or blocked, arteries.
Eating unsaturated fats instead of saturated fats can helps lower your LDL cholesterol.
Trans Fats :- are unhealthy fats which are formed when the vegetable oils are hardened in the process called ‘Hydrogenation’ . Its often used to keep foods fresh for a long time. Foods that are made with with hydrogenated and partially hydrogenated oils are hard butter and margarine, they contain high levels of trans-fatty acids. Its important to read labels on foods to know what kind and howmuch amount of fats it contains. Eating foods rich in Trans fats increases the amount of LDL (Bad ) Cholesterol and reduces the amount of HDL (Good) Cholesterol. Eating a diet rich in Trans fatty acids can increase inflammation in the body which can cause Heart related issues/diseases/conditions/stroke, Diabetes and other chronic conditions.
Trans Fats are found in :
- Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
- Packaged snack foods (crackers, microwave popcorn, chips)
- Stick margarine, vegetable shortening
- Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
- Anything containing hydrogenated or partially hydrogenated vegetable oil, even if it claims to be “trans fat-free”.
Monounsaturated Fats or Polyunsaturated Fats : also known as the good fats as they are good for your heart and controls the cholesterol levels. These fats help to :
- Lower the risk of heart disease and stroke.
- Lower bad LDL cholesterol levels, while increasing good HDL.
- Prevent abnormal heart rhytms.
- Lower triglycerides associated with heart disease and fight inflammation.
- Lower blood pressure.
- Prevent atherosclerosis (hardening and narrowing of the arteries).
Adding more of these healthy fats to your diet may also help to make you feel more satisfied after a meal, reducing hunger and thus promoting weight loss.
Good sources of Monosaturated Fats are :
- Olive, canola, peanut, and sesame oils
- Nuts (almonds, peanuts, macadamia, hazelnuts, pecans, cashews)
- Peanut butter
Good sources of Polyunsaturated fats are :
- Sunflower, sesame, and pumpkin seeds
- Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil
- Soybean and safflower oil
So its very important to see and keep in check the kind of Fats we are consuming in order to keep our Cholesterol in control to prevent from various and major diseases.