We all need some fats in our food. However, more than a certain type of fats can raise our cholesterol level. That may increase the risk of heart disease. It is important to reduce fats and choose food that contain unsaturated fats.
Eating too much fat can cause weight gain. Because high-fat foods are high-energy, whose unit of measurement is the kilojoule (kg) or calories (kcal). Weight gain increases the risk of serious health problems. Such as diabetes and high blood pressure, as well as coronary heart disease.
However, that does not mean that all fat is bad. We need some fat in our diet. They help the body absorb some nutrients. Fat is an energy source and some vitamins (such as vitamins A and D). They provide essential fatty acids that the body cannot form.
The fats in the food are two main types: saturated and unsaturated. But which fat should we eat more?
Saturated fats that you should minimise (risks on health).
Most people eat a big quantity of saturated fat: nearly 20% more than the recommended maximum, according to the British Diabetes Association.
- The average person should not eat more than 30 g of saturated fat daily.
- Medium women can eat no more than 20 g saturated fat daily.
- Eating high-saturated diets can cause high cholesterol levels over time. High cholesterol raises the risk of heart disease.
Foods containing saturated fat include:
- Fatty portions of meat.
- Meat products, including sausages and pies.
- Butter, margarine.
- Cheese, especially hard cheese.
- Generous, sour cream and ice cream.
- Some delicious snacks and chocolate sweets.
- Biscuits, cakes and pastries.
- Coca-cola and gas drinks.
We can find unsaturated fats naturally and at low levels in some foods. Animal products have good fats. Also meat and dairy products. We can find it in foods containing hydrogenated vegetable oils.
Unsaturated fats can raise blood cholesterol levels, as saturated fats do. For this, doctors recommend that unsaturated fats do not make up more than 2% of the energy we get from our diet. This equates to no more than about 5 g per day for adults. However, most people do not eat too much-unsaturated fat. We eat an average of nearly half of the recommended limit. Most grocery stores removed hydrogenated vegetable oils from all of its brand products.
We eat saturated fats more than unsaturated fats. This means that we must focus on reducing the amount of saturated fat.