NOT all fats are bad, a little in your diet help the body to
absorb certain nutrients. And a fat can be a source of energy. Also providing
essential fatty acids and some vitamins such as vitamins A and D
We actually need fats, we can’t live without them. In fact
fats are an important part of a healthy diet. They provide essential fatty
acids, keep our skin soft, deliver fat-soluble vitamins and a great source of
energizing fuel.
The US department of agriculture’s
2005 dietary guidelines recommends that adults get 20% -35% of their calories
from fats. At a minimum, we need at least 10% of our calories from fat. The
problem is that a typical diet is higher in fat: roughly 34% - 40% of our
calories come from fat. Why? Because they taste so good and are widely
available in our food supply. Fats enhance the flavors’ of foods and give our
mouth that wonderful feel that is so satisfying.
TRANS, SATURATED AND UNSATURATED FATS
TRANS FATS
Natural trans fat are found at low
levels in some foods such as meat and dairy products.they can also be found in
foods containing hydrogenated vegetable oil. Artificial trans fats are made
when oil goes through a process of
hydrogenation known as hydrogenated fats. It can be used for frying,
artificial trans fats can also be found in some processed foods. Such as
biscuits and cakes, and sometimes used to give products a longer shelf life. A
diet high in trans fats can also lead to high levels of bad cholesterol in the
blood
SATURATED FATS
According to NHS choices (www.nhs.uk) an online healthcare advice service,
cutting down on foods that are high in saturated fat is an important part of a
healthy diet. Such foods include butter, lard, chocolate, cakes, pastries and
meat products (such as sausages and pies)
A diet high in saturated fat can
increase low-density lipoprotein cholesterol levels (known as bad cholesterol)
in blood over time, thereby increasing the risk of heart disease.
Saturated fats are mainly found in
animal products such as red meat and whole and milk dairy products, poultry and fish also contain saturated fat,
but less than red meat.
UNSATURATED FATS
Eating a diet of unsaturated fats
can help lower blood cholesterol level in the blood and increase levels of
high-density lipoproteins (known as good cholesterol) replacing some of the
saturated fats in our diets with healthy fats (unsaturated fats) will benefits
us greatly. Saturated fats can be reduced in a diet with these healthier monounsaturated
and polyunsaturated fats found in many foods including:
Oily fish (salmon,
sardines and mackerel),
Nuts and Seeds,
Sunflower
and olive oils,
Fruit and vegetables (like Avocados)
Note: Oily fish provides Omega-3 polyunsaturated fats, the richest
source of that particular type. Omega-3 oils can help lower blood triglyceride
levels, prevent blood from clotting and maintain a regular heart rhythm.
SIMPLE WAYS TO REDUCE SATURATED FAT
-Eat less meat (beef, pork or lamp)
and more fish and chicken
-go lean cuts of meat and stick to
white meat which has less saturated fat.
-bake, broil or grill instead of
frying
-remove the skin from chicken and
trim as much fat off meat as possible before cooking.
-Avoid breaded meats and vegetables
and deep fried foods.
-choose low-fat milk and lower fat
cheese like mozzarella whenever possible, enjoy full-fat dairy in moderation.
-use liquid vegetable Oils such as
Olive oil or Canova oil instead of Lard, Shortening or Butter.
-Avoid cream and cheese sauces, or
have them served them on the side.
CREDITS-