Fat makes well-rounded diet but not all fats good for you are the same. The primary form in which fats can be divided is saturated and unsaturated fats. Knowing what paves the way to some fats being better and others worse, is sort of complicated in terms of good fat choices — because saturated or unsaturated. Omega 3 and omega 6 have different impacts in the body, so eating one helps the other to stay on shape. This article discusses the difference between saturated and unsaturated fats, why it is healthier for your body, and what to choose more in our diet.
What Are Fats?
Lipids( fats) — Other nutrients we get from our food. They provide us with energy, help to absorb vitamins, and play an important role in the function of our brain and growth of cells. The body cannot maintain proper function without some fat. Unfortunately, not all fats are the same. The conflict between saturated vs unsaturated fat is nonstop. This is the single most important thing you can grasp to maintain a healthy heart.
What Are Saturated Fats?
Saturated fats= simple structured fats. This means every carbon within the fat will bond to an atom of hydrogen and be fully “saturated” with hydrogen. These fats are saturated — hard at room temperature. Though examples of high saturated fat foods are:
- Butter
- Red meat (like beef and lamb)
- Full-fat dairy products
- Cheese
- Palm oil and coconut oil
All you need to worry about with saturated fats is overconsumption. Eating too many of these fats can increase your cholesterol levels and be harmful to your heart. Once in awhile it may stick around and give you a heart attack or stroke if left unmanaged. This is the sole and only reason because of which doctors recommend consuming low-fatty, less or no saturated fat foods.
What Are Unsaturated Fats
Unsaturated fats, on the other hand have a more complex molecule. There are missing hydrogen atoms, therefore some of the carbon atoms are not linking to anything on the fat part. Unsaturated fats are therefore liquid at room temperature. Saturated fats can be classified into two main different forms: monounsaturated and polyunsaturated.
- Monounsaturated Fats: Talking about monounsaturated fats i.e. they will have one unsaturated bond in their chemical structure. They are found in:
- Olive oil
- Nuts (like almonds and peanuts)
- Avocados
These fats are especially good in helping high blood pressure. They help to reduce bad LDL cholesterol levels and keeps away heart disease away.
- Polyunsaturated Fats: Omega-3 and omega-6 fatty acids, contain multiple unsaturated bonds used in the maintenance of heart. Here are some Polyunsaturated Fats Foods:
- Examples include: Fatty fish (such as salmon and tuna)
- Sunflower oil
- Flaxseeds
- Walnuts
Both of these forms of unsaturated fats are good fats that promote heart health. They are considered to be an essential part of a heart healthy diet. They are also good for maintaining low bad cholesterol levels and may give you an immune boost by reducing inflammation.
The Key Difference Between Saturated and Unsaturated Fats in Terms of Health
In a long-standing conflict saturated vs. unsaturated fats: Saturated fat raises blood cholesterol as opposed to unsaturated fats and can increase the risk of heart disease and LDL (bad) cholesterol. Good ‘HDL’ cholesterol in your blood: If you want to reduce the development of CAD, unsaturated fats will help keep a high level of this good substance. We don’t need saturated fats to live. People do not need them in their diet. Most of the saturated fats are widely available throughout public stores. The positive side is that, unsaturated fats will be able to lower your bad cholesterol and you can have a healthy heart.
To summarize:
- Consuming an excess amount of these bad fats will reduce your good cholesterol that increase risks of heart disease.
- Eating polyunsaturated fats such as those found in oils made with olives, corn, sunflowers and soybeans may also lower your cholesterol levels.
For all these reasons, most health experts recommend replacing part of the saturated fat you regularly eat with unsaturated fats.
What Should Be The Desired Intake of Both Fats?
It is very important to keep a healthy and balanced diet. We must have to understand several things. Some fats are better than others, but they should be limited. The American Heart Association have their own specific thoughts on this. Modestly, not exceeding 5-6% of total daily caloric intake — they say. For example, that means that no more than about 120 calories should come from saturated fat for a person eating 2,000 calories per day. Unsaturated fats: As for the unsaturated fat, there are no precise recommendations. However, you should use them as the principal source of fat in your diet.
Sources of Saturated and Unsaturated Fats
Knowing which is saturated and unsaturated fats can even clue you into which foods have saturated vs. unsaturated fats. Here is the list of example foods to help you get started on the guide for different types of fat sources:
Foods High in Saturated Fats:
- Cream and Butter
- Processed meats (for example, sausages and bacon)
- Shortening in pastries and cakes made with butter or lard
- Chips (including any potato or corn-based snack food), fried foods
- Red Meat Fatty cuts
Foods High in Unsaturated Fats:
- All vegetable oils including Olive oil.
- Avocados
- Fatty fish (like salmon)
- Plant-based spreads made from oils
- Seeds and Nuts
When cooking, opt for unsaturated fats like olive oil or sunflower oil over butter or lard.
Conclusion:
Finally, the difference between saturated and unsaturated fats is so much crucial for your health. Both are sources of energy, but unsaturated fats are good for your heart and can reduce the blood cholesterol. On the other end: Yes, eating lots of saturated fats will probably kill you (from heart disease in this case).
When you opt for healthier fats and make some changes in your diet, it can go a long way to protect your heart health. So, the next time you are cooking or picking up a snack give closer attention to what kind of fats can leave elevated in your bloodstream and eat those that bring benefits and keep you healthier for longer.
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