Saturated fat

 Saturated fat

Saturated fats are the type of fat found in the foods we eat, and they boost blood cholesterol levels.

Saturated fat may be found in a variety of meals, including beef, butter, and dairy products, as well as items produced with them, such as cakes and biscuits. Some plant foods, such as coconut and palm oil, also contain them

Increasing the amount of unsaturated fat in your diet and decreasing the amount of saturated fat in your diet can help lower cholesterol levels. Plant-based fat spreads and oils, oily fish, nuts, and seeds, for example.

• What causes your cholesterol to rise when you eat saturated fat?

Cholesterol is produced and degraded in the liver. Consuming meals high in saturated fat and low in unsaturated fat alters the way the liver processes cholesterol.

LDL receptors are found on the surface of our liver cells. When LDL cholesterol travels through the bloodstream, these receptors pull the cholesterol from the bloodstream and transport it to the liver, where it is broken down. According to research, consuming too much saturated fat causes the receptors to malfunction, causing cholesterol to build up in the blood.

Saturated fat-rich foods

• chocolate, both milk and white, toffee, cakes, puddings, and biscuits

• pies & pastries

• lamb chops, for example, are a good example of fatty meat.

• sausages, burgers, bacon, and kebabs are examples of processed meat.

• dripping, margarine, goose fat, and suet (butter, lard, ghee, dripping, margarine, goose fat, and suet)

• coconut, palm, and coconut cream oils

• dairy items with a high fat content, such as cream, milk, yogurt, crème fraiche, and cheese

Butter, animal fat, and coconut oil are all saturated fats that are hard at room temperature. Unsaturated fats, such as olive oil, are liquid.

Saturated and unsaturated fats are found in many foods. Choose meals that have more unsaturated fat.

Saturated fats and coconut oils

Coconut oils have a reputation for being healthful. 

Some reports claim that they can increase HDL cholesterol ("good cholesterol"), however this is improbable because they only contain a little quantity of the kind of fat that elevates HDL, called 'MCTs.' What's more, coconut oil is virtually completely made up of saturated fat. It has significantly more saturated fat than butter and is therefore more prone to cause health concerns.

Although coconut oil has a pleasant flavor and is wonderful in Thai curries, it is preferable to use it sparingly.

When it comes to saturated fats, how much should you consume?

Fat should provide around a third of our energy. That works out to roughly 70g per day for a lady and 90g per day for a man.

Saturated fats should account for no more than a third of your total calories. For women, it's 20g, while for males, it's 30g.

How can I reduce my fat and saturated fat intake?

Keep an eye on your saturated and total fat consumption to attain and maintain a healthy weight. Make use of the advice in this article to assist you.

1. Examine the labels

Check the labels of items when you go shopping to discover how much fat they contain and how much they will add to your daily limit. Take a look at the total and saturated fats. Saturated fat is also referred to as'sat fat' or'saturates.'

Choose foods with a higher proportion of unsaturated fats than saturated fats.

Saturated fat is found in foods labeled green or amber.

Saturated fat may be found in high-fat meals such as fatty fish, nuts, oils, and spreads. This is OK because these foods have a greater percentage of beneficial unsaturated fats.

Low-fat foods include 3g or less of fat per 100g of food, while low saturated fat foods contain 1.5g or less of saturated fat.

High fat is 17.5g or more per 100g of food, while high saturated fat is 5g or more.

Many goods have labels on the front of the package that make it simple to see how much and what kind of fat they contain. If it isn't on the front, it should be on the back. When choosing between red, amber, and green labels, aim for green and amber as much as feasible.

2. Compare and contrast goods

When it comes to fat content, same items might have vastly varying fat content. Before you buy, look into a few other possibilities.

3. Instead of frying, bake, steam, grill, or boil

Instead of frying, you may generally bake, steam, grill, or boil your meal. Use a modest quantity of a healthy vegetable or seed-based oil or fat spread. Butter and other animal fats should be avoided.

4. Make basic substitutions

Examine the foods that are high in saturated fat, as well as some healthier alternatives that may be made with these simple substitutions.

5. Select nutritious snacks

Take a look at these healthy snack alternatives that are low in saturated fat.

6. When eating out, choose healthier selections.

If you frequently eat out at restaurants or cafés, you can look up nutritional information online or on menus. Takeaways are generally heavy in saturated fat, so limit your intake. You may also inquire about the sort of oil they use.