We all need some fat in our diet. But a lot of the specific type of fat - saturated fat - can raise cholesterol level we have, which increases the risk of heart disease. It is important to reduce the fat and choose foods that contain unsaturated fats.
Eating too much fat can also cause weight gain, because high-fat foods are also high-energy, which is measured in units Kilojul (kJ) or calories (kcal). Raise the weight increase our risk of serious health problems, such as type 2 diabetes, high blood pressure disease, as well as coronary heart disease.
But this does not mean that all fat is bad. We need some fat in our diet because it helps the body absorb certain nutrients. Fat source of energy and some vitamins (such as vitamins A and D), and provides essential fatty acids that the body can not composition.
Fats found in food are two main types: saturated and unsaturated. But none of the fat it should be dealt with more?
Fat that should minimize the handling
We should try to reduce the high saturated fat food as part of a healthy diet.
Saturated fat
Most people deal with saturated fat too much: about 20% more than the recommended maximum, according to the British Diabetic Association.
• Do not common man must eat more than 30 grams of saturated fat per day.
• medium can be for a woman to eat no more than 20 grams of saturated fat per day.
It can cause eating a diet rich in saturated fat to the high level of cholesterol in the blood over time. High cholesterol level increases the risk of heart disease.
Foods that contain saturated fat include:
• fatty parts of meat
• meat products, including sausages and pancakes
• butter, margarine
• cheese, especially hard cheese
• gracious, dignified strained and ice cream
• some tasty snacks and sweets chocolate
• biscuits, cakes and pastries
trans fat
Unsaturated fats occur naturally and at low levels in some foods, such as animal products, including meat and dairy products. It can also be found in foods that contain hydrogenated vegetable oils.
Hydrogenated vegetable oils may contain unsaturated fats. If the food contains hydrogenated vegetable oils should be referred to a list of ingredients.
Can unsaturated fats that raise cholesterol levels in the blood, as is the case of saturated fat. For this reason, it is recommended not constitute unsaturated fats more than 2% of the energy (kJ / kcal) we get from our diet. This is equivalent to no more than about 5 g per day for adults.
However, most people do not eat a lot of unsaturated fats. We eat the rate of nearly half the recommended limit. Most grocery stores hydrogenated vegetable oils removed from all its brand products.
We eat more saturated fat than unsaturated fats. This means that when you look at the amount of fat in your diet, Aaturkaz to reduce the amount of saturated fat is the most important.
Fat that we can eat more of them (unsaturated fat)
Remember, we do not need to cut all types of fat. Some fat is not only good for us, but most people should eat more of them.
Unsaturated fats
You can eat unsaturated fats instead of saturated that helps to lower cholesterol in the blood. There are unsaturated fats, such as omega-3 essential fatty acids, in:
• oily fish such as salmon, sardines and mackerel
• nuts and seeds
• sunflower oil, olive oil
There are also non-saturated fat in fruit and vegetables, such as avocados.
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