Fats have good and bad effects on our body. You might be wondering when we can say that eating fats is still on healthy level. Here are some facts that may answer your queries.
What are the benefits we get from fats?
- Vital organs like the heart, brain and liver are surrounded by fat and water to prevent injuries and to hold them in place.
- Fat under our skin helps in regulating body heat and temperature.
- Fats play an important role in hormone production as they are in charge of facilitating oxygen transport.
- The joints use fats as lubricant to allow smooth movements.
- Fats are considered to be integral parts of cells and tissues giving extra protection to all body parts.
- It is in-charge of absorption of fat soluble vitamins A, D, E and K.
- It promotes high level of satisfaction when eating.
Types of fat
You may not be aware but there are four types of fat namely saturated, polyunsaturated, monounsaturated fatty acids and omega-3 fats. They say that 20-25% of your daily intake must consist of desired amounts of each to maintain a healthy level of fats. 1/3 of saturated fatty acids, 1/3 of polyunsaturated fatty acids and 1/3 of monounsaturated fatty acids + omega-3 fats is the proper equation that you must keep in mind and fulfill in a long-term basis.
- Saturated fats are known to increase total cholesterol in the body but they are actually raising both good and bad cholesterol. They come from meat, coconut milk, seafood, dairy products and egg yolks which are commonly part of our daily meals. Keep in mind that these items when taken in excess along with a very sedentary lifestyle can be harmful. This habit can lead you to developing obesity, high blood pressure and other heart diseases.
- Eating meals high in saturated and polyunsaturated fats together with smoking can thicken your blood and will soon lead to blockage in the arteries of the heart. Given this condition, taking a lot of omega-3 can be beneficial because it lessens the risk of forming blood clots.
- Trans-fatty acids found in partially hydrogenated oils used in pastries, cakes, cookies and margarines are known to be more dangerous because they increase LDL and decrease HDL. In addition, they give chances of developing cancer.
Despite the disadvantages, we must also consider that cholesterol is an integral part of the body. All other organs use cholesterol in many functions that support normal flow of the body. The key point is just discipline and proper association of healthy meals. Decrease intake of bad fats and replace it with good fats to get rid of higher chances of developing cancer, cardiovascular diseases and obesity.