Documenting my 2024 Oils and fats are an integral part of our daily lives. Do you know saturated and unsaturated fats? How do they affect the fats and fats you eat?
First, let's understand what saturated and unsaturated fats are. Saturated fats are usually solid at room temperature and are commonly found in animal products such as meat and dairy products. Unsaturated fats are liquid at room temperature and are mainly found in plants** such as nuts, avocados, and seeds.
Saturated fat has long been controversial for its association with cardiovascular disease risk. The World Health Organization recommends that we consume less than 10% of our total energy in saturated fat each day. Excessive saturated fat intake increases total cholesterol levels, which increases the risk of cardiovascular disease. Therefore, we are advised to choose low-fat dairy products as much as possible and reduce the consumption of high-fat meat.
However, advances in scientific research have provided us with more awareness. Several studies have shown that replacing saturated fats with unsaturated fats in your daily diet can play a role in protecting heart health. Unsaturated fats can increase "good" HDL cholesterol levels and lower "bad" LDL cholesterol levels. This means that a moderate intake of unsaturated fats is beneficial for maintaining heart health.
Unsaturated fats are divided into two main categories: monounsaturated fats and polyunsaturated fats. Monounsaturated fats are mainly found in olive oil and avocados, while polyunsaturated fats are found in fish, nuts and seeds. These unsaturated fats have a variety of benefits for the human body, such as lowering blood pressure, improving blood lipids, etc.
So, how do you balance saturated and unsaturated fat intake?
1.Choose healthy cooking oils: Choose cooking oils that are rich in unsaturated fats, such as olive oil, sunflower oil, and fish oil. Try to avoid cooking oils that are rich in saturated fats, such as butter and coconut oil.
2.Increase your intake of plant-based foods: Plant-based foods are important for unsaturated fats**. Eating more plant-based foods such as vegetables, fruits, whole grains, nuts and seeds can help you get a lot of fiber, vitamins and minerals.
3.Moderate intake of animal foods: Animal foods contain a certain amount of saturated fat, so they should be consumed in moderation. Choose animal foods rich in unsaturated fats, such as lean meats, low-fat dairy products and fish.
4.Control your fat intake: Regardless of the type of fat you eat, control your total fat intake. Excessive fat intake can increase caloric intake, which can lead to obesity and other health problems.
5.Eat a balanced diet: Maintaining a balanced diet is key to consuming the right proportion of saturated and unsaturated fats. There is no single food or ingredient that can provide all the nutrients your body needs, so you should eat a variety of foods.