Are You Eating the Right Fat?

Fat is an important source of energy for healthy growth and development. AHA recommends a 30% of total fat in food intake in calories. Fat also being an important constituent of food cannot be neglected. It is crucial to check fat not only in terms of amount but also in terms of type that in consumed. Fats are required for absorbing vitamins like A, D, E and K. some fatty acids are good for heart and there presence in the body plays a vital role. High fats can be riskier for heart diseases, they should not be completely cut from the food but should be lowered in intake.

How to choose the right amount of fat?

Fat in right amount and kind is good for health and can lower some cardiovascular diseases. A small amount of unsaturated fat is welcome but try to avoid food laden with saturated and trans saturated fats. Some fats are hidden in snack foods in cookies, wafers and candies. It is important to check such food and stay away from them. The mantra is to consume the right kind of fat around 30% a day and not to gorge on them. Consumption of Unsaturated fat in small quantity in form of dressings, cooking, mayonnaise is advisable. A Monounsaturated fat reduces the harmful triglycerides in the blood and enhances HDL cholesterol. Monounsaturated fat are found in canola, corn, flaxseed, olive, peanut, soybean, avocados, almonds, cashews, pistachios and sunflower. They help to lower the blood cholesterol. Polyunsaturated fat in form of omega-3 also are good for health. They are found in salmon, mackerel, trout, herring and sardines and also in linseed, soybeans, Brazil nuts and sesame seeds. Omega-3 reduces the clotting and adhesiveness of blood. Butter, margarine and lard consumption should be reduced. 

Fats that increase risk of heart disease-

One should keep away from saturated fat and trans fat food. Saturated fat is found in meat, poultry, lard, fat milk, yogurt, cheese, coconut oil and palm oil. Food with these kinds of fats pushes one, more towards heart diseases. Trans fat comes from hydrogenated margarines, fried foods and bakery that are prepared with partially hydrogenated oil or shortening. These raise the LDL-cholesterol and subsequently reduce HDL-cholesterol, increasing the risk of heart disease.

How to maintain a balance in food-

Food group differs in low or high fat content. It is crucial to keep a balance in food throughout the day. If a food with higher fat content is consumed balance, it by consuming food with lower fat content. While purchasing any product check that it has a value lower than 5%, and choose them. Read labels so as to limit intake of trans fats and saturated fats. Buy Dairy products that have low fat content or are fat free. While cooking make use of lean meat and non-breaded fish. One can replace with soft margarine for butter, lard and hard margarine. Cooking can be done with alternate methods that require less oil consumption in a nonstick pan. Make use of broth or stew instead of cream. Avoid food with gravies, sauces and cream. Consume legumes and herbs in salads and finally know about your servings.