Overview saturated fat worse than unsaturated fat:- Dietary fat may have a poor reputation, but fat is important for your health. The body actually needs fat for energy and for some important processes such as absorption of certain vitamins and minerals. There is one bad fat that you should avoid, though: trans fat. They have no nutritional value and are harmful to your health. They are often found in (1) fried foods, (2) processed snacks and (3) baked goods.
The American Heart Association (AHA) recommends that your total daily calories should include between 25 percent and 35 percent fat. Most of its intake should be from unsaturated fat. However, studies suggest that unsaturated fat alone cannot be heart-healthy and that saturated fat intake may not be as dangerous as once thought.
what is saturated fat?
Saturated fat is a type of fat in the foods we eat and drink. Most come from animal products, such as dairy, meat, and poultry. To limit the amount of saturated fat you eat, choose low-fat and lean alternatives to dairy, meat, and poultry – such as skim milk, lean beef, and grilled chicken breast. Eating foods that are too high in saturated fat can damage your health. By replacing saturated fat with unsaturated fat, you may reduce your risk of heart disease.
List of foods and beverages, which are higher in saturated fats
|Meats higher in fat:-|
|beef ribs, sausage, and some processed meats, etc.|
|regular-fat cheeses and whole or 2% milk, butter, stick margarine, cream, and cream cheese, etc.|
|coconut and palm kernel oil|
|Cakes, cookies, and some snack foods.|
|pizza, casseroles, burgers, tacos and sandwiches|
what is monounsaturated and Polyunsaturated Fat?
Monounsaturated and polyunsaturated fats are found in high proportions in plants and seafood and are usually liquid at room temperature. Exceptions are some tropical plant oils, such as coconut oil, palm oil, and palm kernel oil (which are high in saturated fat) and partially hydrogenated oils (which contain trans fats).
List of foods and beverages, which are higher in monounsaturated and polyunsaturated Fat
|Avocados, Soft margarine (liquid, spray, and tub), Mayonnaise, and oil-based salad dressings, Olives, Nuts (such as almonds, hazelnuts, peanuts, and pecans), Seeds (such as pumpkin and sesame seeds), Vegetable oils (such as canola, olive, peanut, and safflower oils).|
|Soft margarine (liquid, spray, and tub), Fish (such as herring, mackerel, salmon, trout, and tuna), Vegetable oils (such as corn, cottonseed, soybean, and sunflower oils), Mayonnaise and oil-based salad dressings, Nuts (such as pine nuts and walnuts), Seeds (such as flax, pumpkin, sesame, and sunflower seeds), .|
These fats provide calories and help the body absorb some vitamins, pillow and insulate the body and support many body processes. Monounsaturated and polyunsaturated fats contribute to vitamin E in the diet. Polyunsaturated fats are two essential sources of fat. Monounsaturated and polyunsaturated fats are considered essential as they are essential for the normal functioning of the body, but they cannot be made by the body and must be obtained from food. Essential fat plays a role in many processes of the body, including immune and nervous system functions, blood clots and regulation of blood pressure.
Steps to cut down saturated fats
- Use the Nutrition Facts label as your tool to replace saturated fats with monounsaturated and polyunsaturated fats. The Nutrition Facts label on the food and beverage package refers to the amount in grams (g) and the percentage of total fat and saturated fat (daily DV) in a serving of food.
- Bake and bake with liquid oils instead of solid fats (such as butter, lard, and minced).
- Choose oils that are high in monounsaturated and polyunsaturated fats (such as sunflower oil and olive oil), and avoid oils that are high in saturated fats (such as coconut, palm, and palm kernel oil).
- Use soft margarine like liquid, spray, or tub instead of stick margarine.
- Instead of some meats and poultry, try fish and plant sources of protein (like soy products and unsalted nuts and seeds).
- Sprinkle silver nuts on salads instead of bacon bits, or snack on small handfuls of unsalted nuts or seeds instead of chips or salty snack foods.
- Instead of using creamy salad dressings, make your own delicious dressing with vinegar and oil (such as linseed, olive, or sesame oil).
- While eating outside, ask what fat is being used to prepare your meal.
- You can also request to ascertain nutritional information, which is out there in many chain restaurants.