Table of contents:
- The kind of good fat
- 1. Monounsaturated fatty acids
- 2. Polyunsaturated fatty acids
- The bad kind of fat
- 1. Saturated fat
- 2. Trans fats
- Why do fatty foods increase cholesterol?
Maybe you know the types of fat by the names of the types of good fats and bad fats. However, do you know what kind of fat is called the good and the bad? Generally, we identify fat with greasy, fried foods. We also know fat in meat and many other foods that contain various types of fat. Fat is also made by the body from the excess calories available.
The kind of good fat
Good fats are generally found in unsaturated fats. This type of unsaturated fat can be found in liquid form at room temperature, such as olive oil, peanut oil and corn oil. Unsaturated fatty acids can increase levels of good cholesterol in the blood, reduce inflammation, and stabilize the heart rhythm.
The types of good fats include:
1. Monounsaturated fatty acids
This type of fat is found in a variety of foods and oils, such as avocado, olive oil, canola oil, and nuts, such as almonds and hazelnuts. These fatty acids help maintain HDL cholesterol levels and lower LDL cholesterol levels. Research shows that consumption of foods high in monounsaturated fatty acids can increase blood cholesterol levels, which can lower the risk of heart disease. Research also shows that these fatty acids are useful for controlling insulin levels and blood sugar levels which will reduce the risk of type 2 diabetes mellitus.
2. Polyunsaturated fatty acids
This type of fat is found in many grown foods, such as fruits and vegetables, and can also be found in vegetable oils. These fatty acids help lower LDL cholesterol levels. Research has also shown that consumption of foods high in polyunsaturated fatty acids can increase blood cholesterol levels, thereby reducing the risk of heart disease and type 2 diabetes mellitus.
There are two types of polyunsaturated fatty acids, namely omega-3 fatty acids and omega-6 fatty acids. Omega-3 and omega-6 cannot be produced by the body so they must be obtained from food. Omega-3 fatty acids can lower the risk of coronary heart disease. Omega-3s can be found in various types of fish, including salmon, tuna, mackerel, sardines, and herring. Other sources of omega-3, namely canola oil, soybean oil, and nuts. Meanwhile, omega-6 fatty acids can be found in some nuts and vegetable oils, such as corn oil.
The bad kind of fat
Bad fats can be obtained by the body from saturated and trans fats. Fats that have a high saturated fat content or contain trans fats are found in solid form at room temperature. Therefore, they are usually referred to as solid fats. Sources of this fat are found in meat fat, butter and margarine.
The types of bad fats that we must reduce their consumption of are:
1. Saturated fat
Saturated fats are found in foods, such as red meat, chicken, dairy products, such as cheese and ice cream, coconut milk, butter, and margarine. Saturated fat can increase LDL cholesterol levels. This type of cholesterol increases the risk of heart disease and type 2 diabetes mellitus.
2. Trans fats
This type of fat is usually found in small amounts in foods, such as meat and dairy products. Most of the trans fats can be found in fried foods. Foods that go through the frying process contain trans fats because the vegetable oil used for frying undergoes a partial hydrogenation process which results in trans fats in these foods. Partial hydrogenation of trans fats can increase LDL cholesterol levels and reduce HDL cholesterol levels. Therefore, eating too much fried food can be bad for health. Trans fats can increase the risk of heart disease. Trans fat intake is recommended not more than 2% of energy obtained from food.
If you want to lower your risk of heart disease, you should reduce your fat intake and replace your saturated fat intake with unsaturated fat intake. This aims to reduce levels of bad cholesterol in the blood.
Why do fatty foods increase cholesterol?
There are two types of cholesterol in the body, namely low density lipoprotein (LDL) or commonly referred to as bad cholesterol and high density lipoprotein (HDL) or so-called good cholesterol. Too much LDL cholesterol in the blood can cause a buildup of fat in the arteries. This can obstruct blood flow to the heart and brain, increasing the risk of heart disease and stroke. Contrary to LDL cholesterol, HDL cholesterol has a positive impact on the body. This cholesterol will take the excess cholesterol in the body and distribute it to the liver for disposal.
Blood cholesterol levels are greatly influenced by the fat you eat. Cholesterol is mostly produced in the liver from the various types of fat eaten by you. So, if you eat too many foods that contain trans fats, your LDL cholesterol levels will increase. The type of fat we eat affects the total amount of HDL and LDL cholesterol in the blood.
Actually, cholesterol is needed by the body for various functions, including for digestion of fat, vitamin D, and hormones, such as testosterone and estrogen. Cholesterol is also a component of cell membranes and myelin to protect your nerve cells. Therefore, the body still needs cholesterol in sufficient quantities to carry out its functions. Although, the body can produce its own cholesterol according to its needs.
