Together with carbohydrates and proteins, fats form the basis of our nutrition. They are essential for the development and combination of saturated and unsaturated fatty acids.
The World Health Organization says 30% of the daily intake of food consists of fat. They are energy reserves, they are vital for the synthesis of hormones and the absorption of vitamin-soluble fats (so-called Liposolum Vitamins A, D, E, K). Still, not all of them have the same importance.
Bad Fats Can Cause Many Diseases
Poor fats contain predominantly saturated or trans fatty acids. They raise the level of bad cholesterol, cause diabetes, heart and vein diseases, and can be carcinogenic.
Saturated fatty acids are found in products of animal origin for meat, eggs and dairy products. They are also represented in some plant products, such as coconut and peanuts.
These fatty acids are found mainly in fried, processed foods, in the popcorns that we buy in the cinema and in the chips. They are artificially produced and serve to conserve food. That’s why chips can last for months without changing color, shape or taste. Trans-fatty acids raise cholesterol levels, but worse yet, they are carcinogenic.
Good Fats Improve General Health
They lower the level of bad cholesterol, improve the blood system, affect the brain, make the hair shiny, rejuvenate the skin, and regulate sleep. They are found in plant products, nuts, and fish. Sources of unsaturated fatty acids are:
– Oils: olive, linseed, soybean, canola,
– Nut-fruits: Brazilian nut, Indian nut, plain nut, pistachio, hazelnut,
– Various fish: tuna, salmon, sardines, herring.
How To Recognize Good Fats?
The fat that is solid in room temperature is saturated, like butter, pork fat. Those that are liquid at room temperature are unsaturated. These are olive oil, linseed oil.
This rule applies only to pure fat, not to foodstuffs. The walnut is in solid form but contains mostly unsaturated (healthy) fat.
Food should include as many foods as good fats. Bad fats are not harmful in small quantities (one egg per day, two dl of milk, etc.), but must take care not to overdo them. When you are choosing oils, a cold-pressed oil should always be preferred. It has not been thermally treated and has not lost healthy ingredients. If you think that you do not take enough good fats, there are food supplements and vegetable supplements that will help you make good fats.
Simple Ways to Reduce Saturated, Bad Fats
-Eat more fish or chicken than red meat (beef, pork, or lamb)
-Go for low-fat meat, and keep white meat, which has less saturated fat.
-Bake instead of frying.
-Remove skin from chicken and as much fat from meat before cooking.
-Avoid fried meat and vegetables and deep-fried foods.
-Prefer not greasy milk and low-fat cheeses such as mozzarella whenever possible
-Use liquid vegetable oils such as olive oil instead of fat or butter.