What is Saturated Fat?
Fat is formed from two types of molecules, namely fatty acids and glycerol. It is this type and level of fatty acids that determine fat levels in your body. Saturated fat is a type of fat released from animals, such as poultry, red meat, and dairy products that are rich in fat. Saturated fats if consumed in excess can increase health problems, such as inflammation reserves, plaque formation in blood vessels, and insulin insulin. Excessive saturated fat is associated with the risk of heart disease, stroke, and type 2 diabetes. This is due to increased levels of 'bad' cholesterol (LDL) in the blood.
While fats from plants are generally unsaturated fats, although some of them also contain saturated fats, such as palm oil. Unsaturated fats are called good fats because this type of fat is fat that can increase levels of healthy fats (HDL) in the blood, and reduce levels of bad fats, such as cholesterol and triglycerides. Research shows high levels of HDL in the blood that can reduce the risk of heart disease, and cell damage is higher than inflammation.
Guide to Avoiding Saturated Fat
How can we get used to eating less saturated fat and more unsaturated fat? Here are some guidelines that you can use.
- In general, men are advised not to consume more than 30 grams of saturated fat every day. While the maximum limit for women is 20 grams. With this guide, you can check and choose foods by reading the nutrition labels on the packaging.
- When going to buy meat, ask for cuts of meat with less fat. Discard the skin before processing and get rid of the fat that is still visible.
- Choose dairy products with low fat content, such as yogurt or low-fat milk, with 1 percent fat.
- When cooking, measure the oil with a tablespoon before pouring it into the frying pan to control how much to use.
- Change the method of cooking from frying to baking, boiling or steaming.
- Add fruits, vegetables, and nuts to your menu, and reduce consumption of fatty meat.
Specifically, you can use the following tips as a guide to updating your food choices to be healthier.
- Buffet meals: choose non-coconut zilk to avoid saturated fat. Prioritize choices of vegetable, fish and chicken dishes over red meat.
- Pizza: choose pizza with healthier toppings, such as fish, shrimp, and vegetables, compared to cheese and red meat.
- Spaghetti: use low-fat minced meat as a blend.
- French fries: cut them into a larger version and use olive oil to fry them.
- Egg: rather than fried, it is better to boil it.
- Pasta: cheese or cream sauce has a higher saturated fat content than tomato sauce.
- Yogurt: choose low fat and low sugar levels.
- Coffee: choose regular packaging, not milk containing and large volumes.
- Snacks: rather than chocolate, donuts, or biscuits, it's better to choose fruits, nuts, and yogurt.
In essence, to stay away from saturated fats, try to always choose foods that are not processed and more whole, such as vegetables, fruits, fish, nuts, seeds, olive oil, cheese, and low-fat meat. In addition, the thing to remember is that illness not only comes from diet, but also from daily habits, including how to deal with stress, exercise intensity, and hours of sleep.