The fats (or lipids) are organic compounds, insoluble in water, which are made up of carbon and hydrogen. It is important for our health to know that there are saturated and unsaturated fats. The most harmful to the human body are saturated fats. They are more difficult to metabolize and accumulate in the blood, eventually increasing cholesterol. There are foods that contain small amounts of saturated fat and therefore can be eaten with more confidence. They are fruit, vegetables, fish, cereals, milk, yogurt and lean meats.
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For a healthy diet the amount of total fat should not exceed 25-30% of the daily requirement. The intake from saturated fat should not exceed 10% of daily calories. The advice is to get lipids through unsaturated fats. For this reason it is better if you choose dried fruit, blue fish and complex carbohydrates, which also have the ability to balance the so-called bad cholesterol because they help control blood pressure. In all this, the dressing to be taken should be extra virgin olive oil.
The 5 fatty foods to stay away from
1. Margarine. It is produced from vegetable oils made solid by a hydrogenation process which eventually leads to the formation of trans fatty acids which are particularly harmful for our body because they increase the levels of good cholesterol. Hydrogenated fatty acids increase the risk of cardiovascular disease, increase the production of free radicals, lower the immune system and stimulate the accumulation of fat in adipocytes.
2. Palm oil. It contains high amounts of saturated fatty acids which are dangerous for arterial and heart health. Contains carcinogenic compounds that can increase the risk of developing cancer. Palm oil also has an impact on the environment and its cultivation is considered unsustainable. The advice is not to abuse foods that contain palm oil.
3. Coconut oil. It contains high amounts of saturated fats, those whose consumption should be limited to a maximum of 10% of the daily caloric intake. These fats can raise “bad” cholesterol, exposing cardiovascular health to serious risks.
4. Sausages. They contain a high percentage of saturated fat and cholesterol. For this reason, they are among the foods with the greatest responsibility in the formation of atherosclerotic plaques that cause coronary heart disease and stroke. According to the World Health Organization, frankfurters are definitely carcinogenic foods for humans.
5. French fries. Frozen ones are harmful to the body. Pre-fried and ready-to-cook products at home are potentially harmful to our health. In frozen fries there would be double cooking and at high temperatures. Several substances develop such as acrylamide which is thought to be toxic and even carcinogenic.
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