Get on healthy living and live a longer life. Get to know more about fats, and reduce the risk of heart disease.
Is fat always the culprit? Fat seems considered gives the risk of different illnesses such as heart disease. Are you a food chain baby who orders burgers even still in your mother’s womb?
Not all fats are not good for the health; there are fats that are needed for a healthy diet for adults as well as for children. Children needs certain fats for their brain, nervous system and has benefits on their growth and proper development. Get to know more about the types of fats :
Types of Fats
1. Saturated Fats. Best in moderate consumption. Cholesterol found in the body is usually called “blood cholesterol”. It is found in some saturates food eaten is the main influence on blood cholesterol levels.
It is advisable to cut down on the total amount of fat eaten, and choose that are high in unsaturates. Saturates are best kept in minimum because these increase cholesterol in the blood, which increases the risk of developing heart disease.
Saturates visible fats can be found in butter, margarine, cream and fat on the outside of meat. There are also called “hidden fats” mostly found in cakes, chocolates, biscuits, crisps and pastry.
2. Unsaturated Fats. Consist of polyunsaturated fats and monounsaturated fats. The difference between these two is in their chemical make-up. Some of the unsaturates are necessary in small quantities for good health. Sources of unsaturates foods are vegetable oils, sunflower, corn, soya, olive oils, fat margarine and nuts.
3. Trans fat. It makes a very small amount of the fat we eat. Like the saturates, it is best to keep a minimum amount of these fats since it also increase people's blood cholesterol about as much as saturated fat did. Major contributors to trans fatty acid intake are baked goods such as doughnuts and pastry, deep fried foods on fried chicken and french fried potatoes, and imitation cheese. Snack chips, cookies, and crackers often contains high amounts of trans fat as well natural resources including milk, sheep, goats and deer.
Seriously Eat with Less fat
Choose a low or reduced fat spread rather than butter, hard margarine, or ordinary soft margarine. Preferably choose one that is labeled “high in polyunsaturates” or high in “monounsaturates”. If you are having margarine, try to spread it thinly so you will get a small amount of fats on it.
Try half-fat hard cheese or cottage cheese instead of full fat hard cheese.
Use semi-skimmed or skimmed milk rather than whole milk. Both have just as much calcium and protein as whole milk but much less fat. A whole milk contains 22grams of fat per pint, while semi-skimmed has 9grams and skimmed with 0.6 grams of fat per pint. For children under two years old a whole milk is advisable , while older kids can drink low-fat or skim milk.
Make salad dressings with natural yoghurt, herbs, spices, tomato juice, vinegar or lemon juice rather than mayonnaise or salad cream.
Grill, microwave, steam or bake fish with a little or no added fat, rather than frying. If you do fry, use a non-stick pan and you may not need an oil at all. When it comes to roasting, “dry roast” without added fat and use a trivet so that the fat can drain off.
Meat products such as beefburgers, and sausages are very fatty. Do not eat them often and when you do, choose with marked “low fat” and grill them.
When stir-frying, it is best to use a steep-sided round-bottomed pan like a wok. This will allow you to fry with such a small amount of oil.
Oily fish helps reduce risk of heart disease, it helps the blood not to clot. It contains the essential polyunsaturated fatty acids or the omega-3-fatty acids. Try to eat at least two portions of fish every week. Examples with oily fish are salmon,mackerel,trout,sardines,pilchards,and fresh tuna.
Benefits of Omega-3. These are polyunsaturated fats found in fish low in mercury such as salmon, shrimp, canned light tuna, and anchovies. This is also from lots of leafy green vegetables, nuts, beans and vegetable oils such as canola, soy and flaxseed in the diet.
Read food labels. Repacked foods must contain the following : name of the food, list of ingredients in descending order of weight, weight, how long it can be kept and how to store it, name and address of the maker, packer or seller. It may also includes the place of origin. Many manufacturers use labels or symbols to identify foods which are “low in fat”, or “high in fibre” among others. With no legislation controlling the meaning of claims, meaning may differ on different foods. Remember to choose good nutrition value by checking the label.
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