Not all fats are created equal. Some can have negative effects on the circulatory system, but others have been shown to be beneficial to health. Knowing the differences between them makes it easy to determine which foods to avoid, which to eat in moderation, and which to include in your diet.
Dietary fats are essential because, along with protein and carbohydrates, they are the body’s primary source of energy. Their presence is also needed so that some vitamins can dissolve and be properly assimilated. All foods contain fats, but the predominant type determines whether they are healthy or not.
Trans fats – avoid as much as possible
Excess calories from consuming too much fat of any kind can lead to weight gain, but trans fats are considered particularly harmful. They appear on food labels as partially hydrogenated vegetable oils. If you see them in the list of ingredients on the packaging of any product, you’d better put it back on the shelf. Trans fats include:
- margarine,
- Fried foods (French fries, donuts, fast food),
- Ready-made baked goods (cookies and cakes),
- Highly processed foods (crackers, chips, crisps, etc.).
Trans fats can raise levels of „bad” LDL cholesterol and lower levels of high-density lipoprotein (HDL), known as „good” cholesterol. Doctors have also linked trans fats to an increased risk of inflammation in the body. These can have negative health effects including heart disease, diabetes or stroke.
Saturated fats – use sparingly
Most saturated fats are animal fats. They are found in meats and dairy products. Sources of saturated fats include:
- Fatty cuts of meat, especially pork and beef,
- dark chicken meat and poultry skin,
- High-fat dairy products (whole milk, butter, cheese, cream, ice cream),
- Tropical oils (coconut, palm, cocoa butter),
- lard.
Eating too much of them can raise blood levels of total cholesterol and low-density lipoprotein (LDL). Traditionally, doctors have linked a high intake of saturated fat to an increased risk of heart disease.
Monounsaturated and polyunsaturated fats – include in your diet
Instead, it is worth including monounsaturated and polyunsaturated fats in the diet. Replacing saturated fats in the diet with unsaturated fats helps maintain normal blood cholesterol levels.
They are found in products such as:
- Oils that are liquid at room temperature (olive oil, canola oil, etc.),
- Nuts (including cashews and almonds),
- avocado.
The body cannot produce polyunsaturated fats on its own, so you need to supply them with food. A certain type of them, called omega-3 fatty acids, is particularly beneficial to health. Omega-3 fatty acids are primarily α-linolenic acid (ALA), which helps maintain normal blood cholesterol levels, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which, among other things. help maintain normal levels of triglycerides in the blood. In order for these acids to exhibit beneficial health effects, they must be consumed in adequate amounts. Omega-3 fatty acids in large amounts include:
- Oily fish (salmon, mackerel, tuna, herring, sardines, cod),
- flaxseed,
- walnuts.
Properties that support the maintenance of normal cholesterol levels are also shown:
- Bergamot extract, available in the dietary supplement Berimal,
- green tea.
Repeated myths about cholesterol over the years have led to people with high cholesterol levels being afraid to eat anything fatty. Of course, some foods and products should be avoided, but some of this fear is completely unnecessary. The body needs fats, and including them in reasonable amounts in the diet can promote health.