HEALTHY DIETS TIPS

REDUCE THE INTAKE OF FAT YOU EAT FROM MEATS OR OTHER SOURCES

Meat is mainly composed of water, protein, and fat, and is usually eaten together with other food. It is edible raw, but is normally eaten after it has been cooked and seasoned or processed in a variety of ways. Unprocessed meat will spoil or rot within hours or days because of infection with and decomposition by bacteria and fungi the fat from the meat is saturated and excess of it is not good the body.

WHAT ARE SATURATED FATS?

From a chemical standpoint, saturated fats are simply fat molecules that have no double bonds between carbon molecules because they are saturated with hydrogen molecules. Saturated fats are typically solid at room temperature.

EFFECT OF SATURATED FAT

Saturated fats, especially from red meat and processed meat, boost LDL (“bad”) cholesterol. To limit your intake, choose lean meats, skinless poultry and nonfat or low-fat dairy products. It is also a good idea to replace saturated fats with “good” fats, found in nuts, fish and vegetable oils, not with refined carbohydrates such as white bread and snack foods.

HOW DO SATURATED FATS AFFECT MY HEALTH?

Eating foods that contain saturated fats raises the level of cholesterol in your blood. Be aware, too, that many foods high in saturated fats can be high in calories too.

WHAT FOODS CONTAIN SATURATED FATS?

Saturated fats occur naturally in many foods. The majority come mainly from animal sources, including meat and dairy products. Examples are:

·         Fatty beef,

·         Lamb,

·         Pork,

·         Poultry with skin,

·         Beef fat

·         Lard and cream,

·         Butter,

·         cheese and

·         Milk 

In addition, many baked goods and fried foods can contain high levels of saturated fats. Some plant-based oils, such as palm oil, palm kernel oil and coconut oil, also contain primarily saturated fats, but do not contain cholesterol.

WHAT ARE ALTERNATIVES TO REPLACE SATURATED FATS IN THE FOODS WE EAT?

To get the nutrients you need, eat a dietary pattern that emphasizes:

• Fruits and vegetables,
• Grains,
• low-fat dairy products,
• Poultry, fish and Nuts

Choose lean meats and poultry without skin and prepare them without adding saturated and Trans fat.

You should replace foods high in saturated fats with foods high in monounsaturated and/or polyunsaturated fats. This means eating foods made with liquid vegetable oil but not tropical oils. It also means eating fish and nuts. You also might try to replace some of the meat you eat with beans or legumes.

WHY SATURATED FATTY ACIDS ARE HARMFUL

When we eating too much saturated fat, it puts put us at a high risk of developing chronic health conditions. So there for by limiting the intake of saturated fat to recommended amounts, you will significantly reduce your risks of chronic disease.

 SOME CHRONIC DISEASE ASSOCIATED TO SATURATED FAT

1.       Increased Heart Disease Risks

because eating too much saturated fat can elevate your bad LDL (low-density lipoprotein) blood cholesterol levels, diets high in saturated fat increase our risk for developing HEART DISEASE, which is one of the leading causes of death in our Universe. Therefore, the American Heart Association suggests limiting saturated fat in your diet at least not more 7 percent of your total calorie intake, which equates to about 16 grams of saturated fat daily if you are  following a 2,000-calorie diet. If you have high cholesterol, the American Heart Association recommends limiting saturated fat to 5 to 6 percent of your total calories, or 11 to 13 grams when eating 2,000 calories daily.

2.       High in Calories

while carbohydrates and protein each provide just 4 calories in each gram, fat (including saturated fat) contains 9 calories per gram. Therefore, eating foods high in saturated fat can add extra calories to your meal plan and lead to unwanted weight gain. Eating just 250 extra calories daily can lead to a slow gradual weight gain of about one-half pound per week.

3.       Healthier Saturated Fats

some of the healthier saturated fats are plant-based saturated fats are, placed in the same category as animal sources of saturated fat, e.g, tropical oils -- coconut, palm and palm kernel oils -- may be slightly healthier for you.  High-fat meats and full-fat dairy products contain dietary cholesterol, but plant-based tropical oils are cholesterol free, recent discovery writes that coconut oil consumption is associated with increased high-density lipoprotein cholesterol, which is your good cholesterol, and did not negatively affect low-density lipoprotein cholesterol or triglyceride levels in women.