Contents:
- Medical Video: Nutrition | Different Types Of Fats | Streaming Well.com
- Good type of fat
- 1. Monounsaturated fatty acids
- 2. Polyunsaturated fatty acids
- Bad fat type
- 1. Saturated fat
- 2. Trans fat
- Why do fatty foods increase cholesterol?
Medical Video: Nutrition | Different Types Of Fats | Streaming Well.com
Maybe you know the types of fats with the names of good fats and bad fats. However, do you know what fat is called the good and the evil one? Generally, we identify fat with oily and fried foods. We also know fat in meat and many other foods that contain various types of fat. Fat is also made by the body from excess calories available.
Good type of fat
Good fats are generally found in unsaturated fats. This type of unsaturated fat can be found in liquid form at room temperature, such as olive oil, peanut oil, and corn oil. Unsaturated fatty acids can increase good cholesterol levels in the blood, reduce inflammation, and stabilize the heart rhythm.
Good types of fat include:
1. Monounsaturated fatty acids
This type of fat is found in various foods and oils, such as avocados, olive oil, canola oil, and nuts, such as almonds and hazelnuts. These fatty acids help maintain HDL cholesterol levels and reduce LDL cholesterol levels. Research shows that consumption of foods high in monounsaturated fatty acids can increase blood cholesterol levels which can reduce the risk of heart disease. Research also shows that these fatty acids are useful for controlling insulin levels and blood sugar levels which will reduce the risk of type 2 diabetes mellitus.
2. Polyunsaturated fatty acids
These types of fats are found in planted foods, such as fruits and vegetables, and can also be found in vegetable oils. These fatty acids help reduce LDL cholesterol levels. Research also shows that consumption of foods high in polyunsaturated fatty acids can increase cholesterol levels in the blood so that it can reduce the risk of heart disease and type 2 diabetes mellitus.
There are two types of polyunsaturated fatty acids, namely omega-3 fatty acids and omega-6 fatty acids. Omega-3 and omega-6 cannot be produced by the body so they must be obtained from food. Omega-3 fatty acids can reduce the risk of coronary heart disease. Omega-3 can be found in various types of fish, including salmon, tuna, mackerel, sardines, and herring. Other omega-3 sources, namely canola oil, soybean oil, and nuts. Meanwhile, omega-6 fatty acids can be found in some nuts and vegetable oils, such as corn oil.
Bad fat type
The body can get bad fats from types of saturated fats and trans fats. Fats that have high saturated fat or contain trans fat are present in solid form at room temperature. Therefore, they are usually called solid fat. This source of fat is found in meat fat, butter, and margarine.
The types of bad fats we have to reduce consumption are:
1. Saturated fat
Saturated fats are found in foods, such as red meat, chicken, dairy products, such as cheese and ice cream, coconut milk, butter, and margarine. Saturated fat can increase LDL cholesterol levels. This type of cholesterol increases the risk of heart disease and type 2 diabetes mellitus.
2. Trans fat
This type of fat is usually present in small amounts in food, such as meat and dairy products. Most trans fats can be found in fried foods. Frying foods contain trans fat because vegetable oil used for frying undergoes a partial hydrogenation process that produces trans fat in these foods. Partial hydrogenation of trans fat can increase LDL cholesterol levels and reduce HDL cholesterol levels. Therefore, eating too much fried food can have a negative impact on health. Trans fat can increase the risk of heart disease. Trans fat intake is recommended for no more than 2% of the energy obtained from food.
If you want to reduce your risk of heart disease, you should reduce fat intake and replace saturated fat intake into unsaturated fat intake. This aims to reduce levels of bad cholesterol in the blood.
Why do fatty foods increase cholesterol?
There are two types of cholesterol in the body, namely low density lipoprotein (LDL) or commonly called bad cholesterol and high density lipoprotein (HDL) or commonly called good cholesterol. Too much LDL cholesterol in the blood can cause fat buildup in the arteries. This can cause stunted blood flow to the heart and brain which increases the risk of heart disease and stroke. Contrary to LDL cholesterol, HDL cholesterol has a positive effect on the body. This cholesterol will take excess cholesterol in parts of the body and channel it to the liver for disposal.
Blood cholesterol levels are strongly influenced by the fat you eat. Cholesterol is mostly produced in the liver from various types of fat that you eat. So, if you eat too much food that contains trans fat, then your LDL cholesterol level will increase. The type of fat we eat affects the total amount of HDL cholesterol and LDL in the blood.
Actually, cholesterol is needed by the body for various functions, including digestion of fat, vitamin D, and hormones, such as the hormone testosterone and the hormone estrogen. Cholesterol is also a component of cell membranes and myelin to protect your nerve cells. Therefore, the body still needs cholesterol in sufficient quantities to carry out its functions. Although, the body can produce its own cholesterol according to its needs.
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