Facts about fatsGood fats are beneficial for your diet and when balanced with other nutrients, they keep you healthier. They help you to absorb vitamins, create a feeling of fullness, speed up metabolism and regulate blood sugar levels. Bad fats, when eaten regularly or eaten too much can make you unhealthy, and the severe bad ones can contribute significantly to inflammation and heart disease. You must be aware of how to choose those that are good for your health.
Varieties of fats explained
Avoid trans fatsTrans fat is originated from dietary fats. Among all the fats, trans fat is the most deleterious for your health. A dietary fatty acid that has trans double bonds majorly comes from the industrial process i.e., the hydrogenation of unsaturated fatty acids (edible oils) to saturated fatty acids. So, this process makes the saturated fatty acid more stable and less likely to become rancid.
Sources:A large amount of trans fat is consumed through industrial products that are prepared with vegetable fats. These are as follows:
- Cakes, Cookies, bread, crackers
- Fried potatoes, chips, corn
- meals, breakfast candies
- margarine etc.
Health risks of consuming too many fats:Following risks are proclaimed to be associated with the consumption of trans fatty acids:
- Cardiovascular diseases
- Breast cancer
- Allergy etc.
Limit saturated fatsSaturated fat is also a type of dietary fat. It is hard at room temperature and usually opaque. It is quite different from unsaturated fatty acid which is liquid at room temperature. Just like trans-fat, it is also quite deleterious to human health. Let’s understand our cell membranes are mainly composed of fatty-acid-based lipids and proteins and those membranes which are made up of saturated fats are stiffer, firmer, and less permeable as compared to the membranes made up of unsaturated fatty acids. Saturated fats can pack very tightly. When these tightly packed saturated fatty acids enter the blood circulation, they raise levels of low-density lipoprotein (LDL) which is bad cholesterol and a higher level of LDL cholesterol can lead to plaque formation in your arteries. Conversely, good cholesterol, HDL, can remove plaques in arteries and improve circulation. HealthCodes DNA’s Wellness Panel can inform your body’s metabolic response to cardiovascular exercise and the ability to build HDL in your system. Many good-fat foods like; baked products, fried foods, and pizza contain huge amounts of saturated fat. Eating these products over a certain limit can also cause weight gain.
SourcesFollowing are the foods which are high in saturated fats.
- Baked products (Cake, doughnuts)
- Fatty meats (Sausage, chicken, cheeseburger, steak)
- Solid fats (palm, palm kernel oil, coconut oil)
How much fats to eat, in generalA guideline of how much quantity to eat for a healthy life.
- One should not get more than 30% of daily calories from fats.
- limit saturated fat to less than 10% of daily calories
- the reduce the chance of heart disease further limit the saturated fats to less than 7% of daily calories.
Use essential unsaturated fatsUnsaturated fat is also a type of dietary fat. Unsaturated fats are liquid at room temperature. They are beneficial for human health as they improve blood cholesterol levels, stabilize heart rate, repose inflammation, and play many beneficial roles. These are primarily in plant food like vegetable oil, seeds, and nuts. “Good unsaturated fats” are basically of two types.
Monounsaturated fatsThese are liquid at room temperature and start to harden when getting chilled. Omega 9 fatty acids are monounsaturated because they have only one double bond in their structure Oleic acid is the most common omega-9 fatty acid and is commonly found in our diet. These facts are good for health in different ways:
- They help in maintaining and developing your cells
- They lower LDL (bad) cholesterol levels in the body. Lowering LDL levels reduces the risk of plaque formation and heart diseases
- Helps in diabetes prevention.
SourcesThese are found in higher concentrations in:
- Pumpkin seeds, sesame seeds
- Nuts like; Almonds, peanuts, pecans
- Vegetable oils: Olive oil.
Polyunsaturated fatsThese are also liquid at room temperature. These are one of the healthy fats along with monounsaturated fats.
SourcesThese are primarily in higher concentrations in Vegetable foods:
- Flaxseeds, Sunflower, soybean, corn, primrose oil, hemp,
- Grape seeds.
- Chia seeds
- Fish is the major source: Salmon, Tuna, Herring, and Sardines
- Egg, Butter, Cheese, etc.
Omega-3 fatty acidsThese are important polyunsaturated fatty acids that the body cannot make (essential fatty acids). So, they must take from food. Certain types of omega-3 fatty acids differ on the bases of chemical shape and size. Here are the three most common: Eicosatetraenoic acid (EPA) Alpha-linolenic acid (ALA) Docosahexaenoic acid (DHA) These facts are good for health in different ways:
- Play an essential role in brain development
- Effective as immune defense
- An important role in Reproduction
- Lowers inflammation
Discover your genetic Omega-3 fats needs
- HealthCodes DNA offers a genetic test that allows you to determine exactly how many Omega-3 fats your body needs based on its unique genetic metabolism. The Nutrition Panel, containing this DNA test as well as 15 other DNA test results in a single result panel, is available at: https://healthcodesdna.com
Omega-6 fatty acidsLike omega-3 fatty acids, omega-6 fatty acids are also polyunsaturated fatty acids Omega-6 fatty acids are also essential, so they are also taken from food. The most common omega-6 fatty acids are
- Linoleic acid (LA)
- Gamma Linoleic acid (GLA)
- Development of brain, muscle, and bones
- Maintenance of eye, brain, and heart health
- Also effective in reducing the risk of cardiovascular disease and vice versa.
Overall fats sensitivityDue to the excess dietary intake of fats such as seen in obese individuals they become less sensitive to the taste of fats. Study data shows that the fats in obese and overweight individuals there is a decrease in the fat taste threshold. This increase in the sensitivity of the fat taste can use to induce a healthy satiety response to dietary fats. Similarly, the impaired sensitivity to fatty tastes can result in an increased choice of fatty food. It is very important to take care of what we are eating. Eating too many fats or fatty foods becomes an invisible nutrient, People have different kinds of fat sensitivity such as: Saturated Fat – Genetic Fats Sensitivity Monounsaturated Fat – Genetic Fats Sensitivity The presence of high levels of fats produces symptoms that may vary from person to person. For example, in hypercholesteremic individuals, only some respond readily to changes in dietary fats but in the case of non-hypercholesteremic patients do not show any change in plasma cholesterol level with either fats or cholesterol supplements. If you are an active customer of HealthCodes DNA, please consult your DNA test results to see which nutrients best suit your individual goals and lifestyle factors. If you would like to become a client of HealthCodes DNA, you may do so here.
The final word: Some essential tricks to sensibly consuming fats
- We can use olive oil, vinegar balsamic, or melon to make a different salad to eat.
- Cheese butter and cream-based sauces can be avoided and a little bit of lemon juice, olive oil, and different spices can be sprinkled onto the vegetables.
- Take 2 tablespoons of walnut oils to add flavor to your food.
- Eat healthy nuts daily and consistently. You can eat these for breakfast or take them as snacks.
- Reduce the use of farm products and those containing high-fat content such as fatty cuts of meat.
- Do not use any processed products.
- Try to only consume dairy products early in the day or for breakfast.
- Do not heat omega 3 and omega 6 fatty acids as these are prone to oxidation.
- You can also use fats rich in monounsaturated fatty acids such as rice bran oil, which has cholesterol-lowering properties and contains natural vitamin E.
- Make sure the use fat in your routine life as according to USDA recommendations 20 to 35 percent of your daily calories are obtained from the fats and in young children about 40 percent of calories for their daily use come from the fats.