Saturated fats are a threat not only for the slender figure, but for health. High intake of saturated fat raises bad cholesterol levels and cardiovascular risk.
Fats are very important for the life of every cell. They play an important role in the immune system in the synthesis of hormones involved in regulating blood pressure, heart rate, enlargement of blood vessels, blood clotting and the nervous system in maintaining the structure and functions of the outer layer of cells.
Animal products - meat, dairy and eggs - are the main source of fat in the diet of people in developed countries. Moreover, they provide the majority of saturated fats in whole cholesterol. Fruits, vegetables and cereals are relatively low in fat.
Saturated fats are the major culprit for raising "bad" cholesterol in the blood and increase the risk of coronary artery disease. At room temperature they are usually solid, like wax. Foods high in saturated fatty acids are butter, lard, whole milk, hard cheese, cream, meat and meat products, palm and coconut oil.
These foods are the enemy of your diet and you should aim your daily menu should contain very small amounts. You can reduce the adoption of this type of fat by buying more lean meat and trim visible fat. Grilling or oven, or preparation of steam are dietary methods of cooking than frying and choking on food in butter and cream.
Some health organizations offer limiting saturated fat to 7% of total daily calories, others to less than 10%.
Why too far with the consumption of foods rich in saturated fats?
Because many people still do not distinguish saturated from unsaturated fats.
Because they are less and our need for oil has decreased, but we are not sufficiently reduce the intake of harmful fats.
For despite the downward trend of saturated fats in food, they still contain excessive amounts of them.
How to reduce consumption of saturated fat?
* Remove skin from chicken, which reduces the saturated fat in the chicken with about 1 / 3.
* Replace butter with vegetable oil (sunflower, rapeseed, corn or olive oil).
* Buy low-fat dairy products.
* Eat more foods rich in omega-3 and omega-6 unsaturated fatty acids such as fish, nuts and flaxseed.
* Read food labels carefully, you buy.
* Cook stew or bake food instead of frying it.