Fats are nutrients that we obtain through the consumption of certain foods. The balanced consumption of fats is essential for the body’s functioning, as it offers energy, helps keep the skin and hair healthy and hydrated, favors the absorption of fat-soluble vitamins, and offers the body essential fatty acids that the body cannot produce.
There are two types of fats: saturated and unsaturated, and their classification depends on the amount of each type of fatty acid they contain. In general, saturated fats are known as bad fats, as their consumption in excess can wreak havoc on health, such as altering blood cholesterol levels. Knowing which foods are rich in saturated fats is very important if you want to eat a healthy diet: discover what they are in this FastlyHealarticle.
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Saturated fats
Before knowing which foods are rich in saturated fat, it is essential to understand how this type of fat acts in the body. Consuming saturated fat raises the level of bad cholesterol (LDL) in the blood, increasing the risk of heart attacks, strokes, overweight, diabetes, heart failure, and arteriosclerosis.
Why are saturated fats bad? Because excessive consumption of these foods causes cholesterol to accumulate in the arteries, clogging or blocking them and producing mainly cardiac complications. Cholesterol is a waxy substance that sticks to the streets, and its increase represents an essential alarm for the well-being of the human body. Saturated fat should represent only 10% of the calories consumed daily.
What are good fats or unsaturated fats?
Medicine specialists recommend substituting unsaturated for saturated fats to lower the levels of bad cholesterol in the blood because the truth is that our body does need fats, only the right fats. There are two types of unsaturated fats or good fats:
- Monounsaturated: olive or canola oil, almonds, peanuts, cashews, avocado.
- Polyunsaturated: sunflower, corn and soybean oil, walnuts, pumpkin seeds, and tuna in vegetable oil.
Unsaturated fats favor the body in the following way:
- They help correctly process fat-soluble vitamins: A, D, E, and K.
- They provide fatty acids that intervene in the growth process.
- They interfere with the balance of the hormonal and nervous systems.
- They prevent heart disease.
- They regulate the levels of bad cholesterol in the blood (LDL).
Foods high in saturated fat: dairy
Dairy products offer calcium, vitamins, minerals, and proteins to the body. However, complete dairy products contain saturated fat, so their consumption should not be excessive. The best thing to avoid eliminating dairy from the daily diet is to prefer its lactose-free or skim version, as they contain a lower percentage of bad fats.
In this group of foods rich in saturated fat, we find:
- Milk.
- Yoghurt.
- Cheeses
- Butter.
- Chocolate.
- Margarine.
- Ice creams.
Foods high in saturated fat: protein
There is a common misconception about protein: not all protein is good! Many proteins are from lean meat and are free of fat; others, however, are loaded with saturated fat. Reducing its consumption to three times a week is recommended for the body’s cardiovascular health and to eat a healthy diet.
Proteins rich in saturated fat:
- Beef.
- Lard.
- Chicken.
- Pork.
- Cordero.
When buying these meats, request them skin-free, fat-free, and leather-free, and thus you will reduce their percentage of saturated fat.
Foods rich in saturated fat: oils
Oils are the primary source of good and bad fats; therefore, identifying them is necessary to know which ones we should add to our diet and which ones we should discard. The oils rich in saturated fat are:
- Vegetable oil.
- Coconut oil .
- Palm oil.
It prefers oils rich in unsaturated fats like sunflower, corn, olive, and canola oil. These oils help lower bad cholesterol.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.