Nutritionist Svetlana Fus has listed the most dangerous fats to avoid in your daily diet.
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Fats to Avoid in the Diet
First of all, you should avoid trans fats. This is actually the only fat that does not have any beneficial properties. Its excess in the diet can impair lipid metabolism.
Fast food contains a lot of trans fats
Trans fats are obtained by processing unsaturated fats into saturated fats. They are used to extend the shelf life of products.
Trans fats are found in those products that are made on the basis of margarine – confectionery (cakes, pastries, cookies, chips, fried fats (cakes, pasties, burgers and other fast food). It is trans fats that increase cholesterol and lead to obesity.
Dairy products – cream, butter, cheeses, fatty meats – these are all saturated fats. With an excess of saturated fatty acids, a large amount of cholesterol enters the body.
Excess saturated fats upsets cholesterol metabolism
We need saturated fats for the synthesis of vitamin D and hormones, in particular serotonin – the hormone of joy. By the way, this is why with cholesterol deficiency, you can get depression. But an excess of saturated fats can disrupt cholesterol metabolism and provoke atherosclerosis.
Vegetable oils at high temperatures
It is not recommended to use any vegetable oils for frying at high temperatures. If the permissible temperature is exceeded, they lose useful properties.
Do not cook at high temperatures.
How to replace harmful fats
International organizations recommend reducing the intake of saturated fats, replacing them with unsaturated fats.
In particular, in the UK, Australia and the USA, they recognize that the replacement of saturated fats in the diet should be specifically for products that contain unsaturated fatty acids.
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According to WHO recommendations, saturated fatty acids should be up to 10% of the calories that we get daily with food and drinks. And the American Association of Cardiology insists on an even lower dose – 5-6%.
Unsaturated fatty acids are fatty acids that contain at least one double bond in the chain of a fatty acid. Depending on the saturation, they are divided into two groups:
monounsaturated fatty acids containing one double bond; polyunsaturated fatty acids containing more than one double bond.
Both types of unsaturated fats are mainly found in plant foods. These acids are considered healthier than saturated fatty acids.
Add more unsaturated fats to your diet.
Products containing monounsaturated fatty acids:
olive oil; peanut butter; Sesame oil; rapeseed oil; sunflower oil; avocado; almond; nuts cashew; peanut; oil.
Products containing polyunsaturated fatty acids
corn oil; soybean oil; Salmon; linen; sesame seeds; soya beans; sunflower seeds; walnuts.