Reducing foods that contain saturated fats and trans fats can reduce cholesterol and the risk of coronary arteries. High cholesterol levels can cause plaques in blood vessels called atherosclerosis which eventually can increase the risk of heart attack and stroke. Saturated fats and trans fats have been considered a bad fats, as many negative effects than positive. Consuming these kinds of fats can cause elevated levels of low-density lipoprotein (LDL) significantly in the body. LDL cholesterol is classified as evil, because of its ability to accumulate plaque on the walls of our arteries, and the risk can lead to atherosclerosis (hardening of the arteries), which is a common cause of the condition of heart disease, stroke and other fatal diseases.
Another negative effect of saturated fat and trans fat is often the cause of the problem of obesity. Food products with the amount of saturated fat and trans fat are high also contains a high amount of calories. Our body can only burn calories in a limited number per day, depending on the amount of energy we need. And excess calories will be stored as fat in the body. Stored fat is what causes weight problems and obesity.
Foods high in saturated fats
Saturated fat in the diet can be divided into two, namely natural and artificial fats. Food and beverages that contain natural saturated fats are usually found in animal food products are: beef and goats, chicken skin and are also contained in the processed products made from milk such as cheese, bread, and yogurt. While artificial trans fats found in processed food products that are fried or baked using vegetable oils such as fried rice, fried banana, fried tempeh, fried chicken, grilled chicken, and satay. In addition to the above food products are also a lot of saturated fats found in fast food products like-pop corn, fries and pizza. While beverage products that contain saturated fats are dairy products such as milk beverage cans and milkshakes.
American Heart Association offers the following guidelines to calculate how much fat and cholesterol that can be included in the diet for your heart health. For saturated fat, the recommendation is less than 7% of your total daily calories or less than 14g saturated fat if you follow a diet of 2000 calories per day.
For trans fats, the recommendation is less than 1% of your total daily calories or less than 2g saturated fat if you follow a diet of 2000 calories per day. For cholesterol, the recommendation is less than 300 mg per day for healthy adults, less than 200 mg for adults with high cholesterol.
The best way to reduce saturated fat and trans fat in your diet is to reduce solid fats like butter and margarine that you use to cook or serve food. In addition, you can also choose the type of meat with fat content of only 10%.
For trans fats, the recommendation is less than 1% of your total daily calories or less than 2g saturated fat if you follow a diet of 2000 calories per day. For cholesterol, the recommendation is less than 300 mg per day for healthy adults, less than 200 mg for adults with high cholesterol.
The best way to reduce saturated fat and trans fat in your diet is to reduce solid fats like butter and margarine that you use to cook or serve food. In addition, you can also choose the type of meat with fat content of only 10%.
