Nutritional Ingredients

Is saturated fat healthy?

اعلان

Saturated fats are a type of harmful dietary fat, Which mainly come from animal food sources.

These sources include red meat, poultry and full-fat dairy products.

Saturated fats raise blood cholesterol and low-density cholesterol (LDL) levels

Which can increase the risk of cardiovascular disease.

Saturated fats may also increase the risk of type II diabetes.

 

Oils are the main source of saturated fats

Most saturated fats come through what is known as oil hydrogenation. that pump into the body more cholesterol that is harmful to health.

Most fats high in saturated fat are solid at room temperature.

with elevated temperature exposure, turn into a liquid, To return and harden again in the arteries, which causes the risk of heart disease.

Watch out for saturated fats

Researchers at universities and international medical centers keep repeating their warnings against eating foods that contain saturated fat.

One of those warnings was issued by researchers at
Harvard University
, which confirmed that eating saturated fat increases the risk of coronary artery disease.

The study, published on November 23, 2016, showed that fats found in other dairy products, meat, meat fats and palm oil negatively affect heart health.

During the study, Harvard researchers analyzed nutritional and health information from more than 115,000 people over more than 20 years.

The researchers noted that eating higher amounts of saturated fat, It has been associated with an increased risk of coronary artery disease by up to 18%.

These findings are consistent with current USDA guidelines, It is to limit saturated fat intake to less than 10% of total calories.

Eat meals rich in fruits, vegetables, whole grains, nuts, legumes, fish and low-fat dairy products.

 

Allowed percentage of saturated fat

Mayo Clinic researchers recommend

limiting saturated fat intake to less than 10 percent of calories a day.

The researchers also argue that saturated fats should be replaced with monounsaturated or triglycerides.

The researchers also confirmed, The danger is that many foods contain different types of fat and varying levels of each type.

For example Butter contains unsaturated fats, But a large percentage of its total fat is saturated fat.

Canola oil is also high in monounsaturated fats. But it also contains small amounts of saturated and trans fats.

 

US guidelines warn against saturated fat

The latest version of US federal guidelines covering the period between 2015-2020, Confirmed that the maximum amount of saturated fat to 10 percent of calories per day.

In 2015, the U.S. Food and Drug Administration told That’s just a snack of walnuts, It cannot be described as healthy because there is a good percentage of saturated fat.

 

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How to avoid saturated fat?

Foods with saturated fats can be avoided by replacing them with healthy meals that include fruits and vegetables.

When preparing home-made foods, Divide the portions in half and add an equal amount of cooked vegetables.

You should also take a look at the details of the ingredients of the product you are buying and make sure that it is free of saturated fat.

Among the foods that should be completely avoided to stay away from saturated fats are
hydrogenated foods
and margarine.

Lean meat, fish and poultry should also be chosen, and lean or low-fat dairy products.

Watch the Hydrogenated Food Guide

Saturated fats and kidneys

With eating foods rich in saturated fat, decreased kidney function, Therefore, it is usually recommended BTo reduce animal protein in kidney failure.

Moreover, reducing the intake of foods rich in saturated fat means controlling cholesterol, which protects patients with kidney failure from serious complications.

 

Food products containing cholesterol

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