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What Are Saturated Fats?

oily-fish What are saturated fats? These are bad fats, while monounsaturated fats and polyunsaturated fats are good fats. The types of fat as well as the amount you eat can have a profound effect on your weight and health. You can easily pack on the pounds by eating fatty foods. The key to a healthy diet is to switch to healthier options.

Switch To Healthy Monounsaturated Fats

To understand what are saturated fats, you must compare the effects of this type of fat with other fats. Saturated fats and Transfats lead to weight gain, increase cholesterol levels, and increase the risk of heart disease. In contrast, monounsaturated fats such as Omega 3 fats, have anti-inflammatory properties and promote well-being. While the body needs fats as part of a healthy diet, the types of fats you eat will have an impact on your health and weight management success. Fats are caloric dense, packed with 9 calories per gram as opposed to 4 calories per gram for proteins or carbohydrates. So, choose wisely! The key to a healthy diet is to replace bad fats with good fats.

Unhealthy Foods

To make changes in your diet, you need to know what are saturated fat foods. Saturated fats are usually solid at room temperature, and are mainly found in animal and dairy products such as fatty meats, full fat milk, cream, cheese and butter, coconut and palm oils, and peanuts. These fats are also found in many commercial products such as biscuits and pastries, and fast foods.

Unsaturated Fats, or good fats are liquid at room temperature and come in two forms:

  1. Monounsaturated Fats found in canola oil, olive oil, avocados, nuts such as hazelnuts, cashews and almonds, and seeds. These sources of fat are necessary for good health.
  2. Polyunsaturated Fats. The most beneficial form are Omega-3 fatty acids, found in oily fish, flaxseed, walnuts, brazil nuts, seeds, canola oil, and dark green vegetables such as spinach and broccoli. Omega-3 fatty acids have anti-inflammatory properties and actively promote good health by reducing the risk of heart disease, lowering blood pressure and lowering triglyceride and cholesterol levels. It is essential to include Omega-3 fats in your diet. Vegetable oils such as safflower, sunflower, corn or sesame oils, are also polyunsaturated fats, but contain Omega-6 fats, which promote inflammation in the body, and as such should be consumed in moderation.

What Are Saturated Fats Effects On Cholesterol?

There are two types of cholesterol;
  1. Low-density lipoproteins (LDL) is bad cholesterol, as excess amounts cause narrowing of the arteries and restriction of blood flow, by formation of plaque deposits on the walls of arteries. This can lead to heart attack or stroke. Saturated fats increase LDL cholesterol.
  2. High-density lipoproteins (HDL) is good cholesterol, as it helps with the disposal of cholesterol by carrying cholesterol from the arteries back to the liver for removal. Omega 3 fats and high fiber foods such as oats help raise HDL levels, so help prevent heart disease.

Triglycerides

Triglycerides are fat molecules that behave like saturated fats and also increase the risk of heart disease. Triglycerides are formed by the body from excess glucose. When you eat high GL carbohydrates such as white bread, white rice, potatoes and pastries for example, these foods are rapidly converted into glucose. The glucose that is not immediately used for energy is converted by the body into triglycerides. You can help lower triglyceride levels by including Omega-3 fats in your diet.

So now that you know what are saturated fats, you can make changes to your diet today and swap these fats out for healthier fats.

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Useful Tips for getting the fat balance right

  • Limit the consumption of fat in the daily diet
  • Eat a handful of raw, unsalted nuts every day
  • Have 2 fish meals a week, especially salmon
  • Substitute lean white meat for red and fatty meats
  • Avoid food that have trans fats, like deep fried food and commercially baked products
  • Switch from butter and margarine to extra virgin olive oil
  • Choose low fat dairy products such as milk, cheese and yoghurt


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Disclaimer: The information provided on this website is for reference purposes only, and is not intended as medical or professional advice. Always consult a healthcare professional before commencing a diet or exercise program

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