Dietary fat is the utmost energy-rich of all the nutrients we consume. Fats play a most important role in rising cholesterol levels in the body and can add to weight addition. Though eliminating all fat from our diet is unreasonable, harmful and needless. Fat is needed in bile and hormone forming, insulation of organs and absorption of vitamins. We all required some fat in the diet; however it is essential to eat the correct type of fats in the exact quantities.
Different Types of Fat
Saturated fats
It is essential to decrease the amount of saturated fat in your diet.
Fatty Food
This is the leading cause of increased levels of “bad” LDL cholesterol. LDL increases the possibility of fatty deposits in your arteries. It is generally found in animal products e.g. cheese, meat products, butter, lard, cream, coconut oil, palm oil.
Polyunsaturated fats
These can aid lower total cholesterol levels, though also have a tendency to decrease the amount of “good” HDL cholesterol. They are mostly found in sunflower or soya oil, sunflower seeds, Seaweed, corn, walnuts, pine nuts and sesame seeds. Oily fish have a specific type of polyunsaturated fat called omega-3 and is useful in improving cardiovascular health by reducing the triglycerides, helping to decrease blood clots and inflammation.
Monounsaturated fats
These can lower the amounts of LDL without disturbing the levels of HDL. They ought to replace the saturated fat in the diet. Monounsaturated oils are the top form of oils for cooking as they stay unchanging at high temperatures and do not transform into hydrogenated or saturated fats. Though monounsaturated fats still comprise the equal number of calories and will add to weight gain. Monounsaturated fats are found in rapeseed oil, olive oil, pumpkin seeds, avocado, almonds, cashews, hazelnuts, peanuts. Several sources of monounsaturated fats are generally noble sources of Vitamin E which is a first-rate anti-oxidant.
Trans fats
It is essential to decrease the amount of Trans fat in your diet. These fats have a related effect to saturated fats by increasing bad cholesterol. Trans fats lower HDL “good” cholesterol and may do more harm. Trans fats, which are created when vegetable oils are artificially hardened (hydrogenated), cannot be consumed by the body. They are used to make hard margarines and processed foods e.g. some cakes, frozen pizza, biscuits and pastries.