Major Sources of Saturated Fats
Saturated fats solidify at room temperatures, for example, meat fat, butter, and coconut oil. In comparison, unsaturated fats are liquid, such as olive oil. Several foods have a combination of both saturated and unsaturated fats in them. It is good for health to avoid foods containing a high amount of saturated fat and displacing them with foods high in unsaturated fat. The common foods that contain saturated fats include dairy products such as milk, cheese, ghee, butter, meat such as processed meat, red meat, goose meat, sausages, burgers, kebabs, margarine, baked foods such as cakes, chocolates, pastries, biscuits, ice cream, and oils such as palm, and coconut oil.
Tips to Control Saturated Fat Intake
The dietary recommendations made by the dietary guidelines for Americans are as follows:
Avoid consuming more than 10 % of saturated fat calories a day.
Curbing saturated fat intake may not benefit people, but displacing saturated fat with processed carbohydrates would be a better option.
Consuming refined carbs instead of saturated fat will also lower cholesterol levels for sure.
For healthy weight management and well-being, it is important to consider the amount of fat and saturated fat that the foods contain. Some of the tips that can help in controlling saturated fat intake are as follows:
Checking the food labels to know about the amount of saturated fats that are contained in the product.
Picking of products that are high in unsaturated fats than saturated fats.
Choosing products that are marked as amber or green for saturated fat.
Foods that contain a high amount of fats include nuts, oily fish, and oils, as these products have a great balance of wholesome unsaturated fats along with saturated fats.
The same goods contain quite distinct amounts of fat and it is important to compare the food labels before purchasing them.
It is beneficial to bake, grill, steam, or boil the foods rather than frying them.
Potential Health Risks associated with Saturated Fat Intake
Researches have revealed that excess saturated fat intake can increase low- density lipoprotein (LDL) cholesterol levels, which can cause blocks or plaques in the blood vessels of the heart and other parts of the body. It can likewise enhance the chance of heart diseases. The human body indeed requires normal fats for energy and different body functions. Still, excess saturated fat intake leads to raised cholesterol levels in the arteries, and consequently, high LDL cholesterol doubles the chance of stroke and heart disease. Various foods that contain high fats, including chicken, cheese, baked products, pizza, and deep-fried foods, contain a great amount of saturated fat. Consuming these types of food that contain an excessive amount of fat can add more calories to the food, and it most likely results in obesity. Hence, excess fat foods cause weight gain that can raise the risk of diabetes and heart disease. In addition, saturated fats with carbs cause a variety of health issues.
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