FAT

Little about fats, its types, saturated fats, unsaturated fats, good fats bad fats, foods to avoid, food to take.

There are fats in almost each food item though there are fats which are bad fats and are not good for your health but there are also some fats which are good fats which are essential for our body and are healthy. But also, any kind of fat when taken into excess are not good for your health wither good fat or bad fat.

There are fats which are saturated, unsaturated and trans-fat.

Unsaturated fat

Unsaturated fats are good fats which are essential part of our daily healthy life which are very important they reduce risk to various diseases like heart disease etc. Unsaturated fats can also replace saturated fats (which are bad fat)

Unsaturated fats are essential for our body which is good fats, healthy fats, dietary fat.

• Unsaturated fats ensure the proper functioning of our body and brain.
• Unsaturated fats or essential fats also helps in the absorption of Vitamins like Vitamin A, Vitamin D, Vitamin E, and Vitamin K.
• Dietary fats prevent hormonal imbalance.
• Low fat/ No fat diets affect our overall health, and hair health.
• Mood swings.
• Law fat/ No fat diets also causes hormonal imbalances causing mood swings.
• For an average adult, good fats should constitute no more than 20%-30% of their diet in a day.

Bad fats

• LDL (low-density lipoprotein), sometimes called “bad” cholesterol, makes up most of your body’s cholesterol. High levels of LDL cholesterol raise your risk for heart disease and stroke.
• The liver then flushes it from the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke.)

https://www.cdc.gov/cholesterol/ldl_hdl.htm

Can cause inflammation (a localized physical condition in which part of the body becomes reddened, swollen, hot, and often painful, especially as a reaction to injury or infection:), heart disease and type 2 disabilities. Powered by Oxford Dictionaries

Food items to avoid

• Fried foods.
• Avoid eating commercially baked goods like: cookies cakes.
• Avoid eating packaged foods if it has hydrogenated refined oil/ vegetable oil in its ingredients.

Saturated fats

Saturated fats are not as harmful as trans fat but if taken in excess will not be a good choice to make but eat in moderation.

• Saturated fats are also considered unhealthy and can cause problem.
• Its sources

Butter, cheese, cream, red meat, ice-cream

Are major sources of saturated fat.

Good and healthy fats

Unsaturated fats are good for our health.

• PUFA, MUFA, Omega-3 and Omega-6 are essential for our body.
• Unsaturated fats are good for our overall health, Cholesterol and heart health.

Food items

• Nuts and seeds which also increases metabolism rated which will future burn more fat from our body.
• Include walnuts, peanuts, almonds, chia seeds, flax seeds, sunflower, pumpkin seeds in your daily diet.
• Ghee aids digestion keeps the joints healthy, boost immunity and memory.
• Use only hydrogenated cold pressed oil for cooking: use peanut oil, sunflower oil, sesame oil, canola oil, olive oil.
• Yogurt is a good source of healthy fats, calcium and protein (natural yogurt is good) . If you buy from market buy full fat natural yogurt.

Dark chocolates use with cocoa content of above 70% loaded with good f