Health Care-About Fats Details For your Health

Artificial trans fat increases the Risk for Coronary Heart Disease.

The most conservative estimates show that the replacement of these fats with heart-healthy alternatives can decrease coronary artery disease risk by 6 percent, and it is likely even higher.

In fact, the women with low blood levels of trans fat are three times less likely to develop heart disease.

Trans fat :-

There are two types of Trans Fat.

The kind that occurs naturally in small amounts in animal products, and the artificial kind produced by adding hydrogen to liquid oils so they remain solid at room temperature, which helps extend a food’s shelf life.

So far no studies have examined how natural trans fat impacts health, but the artificial kind raises levels of LDL (”bad”) cholesterol and lowers HDL (”good”) cholesterol, raising the risk of heart disease.

Most commercially produced fried foods, baked goods, and stick margarines are made with artificial trans fat. Natural trans fat can be found in red meat, milk, butter, and cheese.

How much you have to eat?

As little as possible.

The American Heart Association (AHA) suggests limiting trans fat to less than one percent of your daily calories, about two grams if you follow a 2,000-calorie-per-day plan. That figure includes artificial trans fat as well as natural, since natural trans fat sources are often high in another type of fat linked to heart-disease risk factors-saturated fat.

A product must contain less than 0.5 grams of trans fat per serving in order to bear a “no trans fat” label. However, such products may still contain up to 0.49 grams of trans fat.
To keep your intake low, stick to recommended serving sizes and read ingredients lists; they’re arranged in order, so the presence of partially hydrogenated oil can provide a clue as to the presence of artificial trans fat in a “trans fat-free” product.

Saturated fat :-

This type of fat raises LDL cholesterol and sets the stage for heart disease by encouraging the formation of plaque in arteries.

Animal products like whole milk, cream, butter, lard, and fatty cuts of meat.

Also a component of cocoa butter and tropical oils (palm, palm kernel, and coconut).

Less than 10 percent of your total calories per day (20 grams if you eat 2,000 calories) is a good starting point. For optimal heart health, the AHA recommends seven percent (16 grams).

Polyunsaturated fat :-

This type of fat helps reduce blood cholesterol levels when substituted for saturated fats. One variety, omega-3 fatty acids, also helps lower blood pressure, control inflammation, and protect against irregular heartbeats.

Vegetable oils like safflower, sunflower, sesame, corn, and soy, and nuts and seeds. Omega-3s are found in fatty fish, such as salmon and mackerel, flaxseed, and walnuts.

Authorities say 40 to 78 grams in a 2,000-calorie diet should come from fat, with polyunsaturated and monounsaturated fats comprising the bulk. However, there is no specific recommended amount for either.

The AHA puts omega-3s in a separate category and suggests two to three meals of fatty fish a week. Two components of omega-3 fatty acid molecules have different benefits: EPA (eicosapentaenoic acid) helps alleviate arterial inflammation and prevent blood platelets from clumping together, while DHA (docosahexaenoic acid) is valuable to the retina and brain.

Monounsaturated fat :-

Monounsaturated fat helps lower blood cholesterol levels when substituted for saturated fat in the diet.

Olives, avocados, and olive, canola, and peanut oils.

Again, roughly two-thirds of the fat you eat should be unsaturated, either monounsaturated or polyunsaturated fat.