Fat
Consuming fats is vital for your body's function. It is a macronutrient found in many food sources. It is said we should aim to get one third of out calories from fat.
what is fat?
The fat we eat is broken down into triglycerides which are fatty acid cells combined with glycerol (a type of glucose.) They are the most common type of fat in your body. They come from foods, especially butter, oils, and other fats you eat. Triglycerides also come from extra calories. These are the calories that you eat, but your body does not need right away. Your body changes these extra calories into triglycerides and stores them in fat cells.
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High triglycerides are known to contribute to the risk of heart disease and other diseases of the heart and blood vessels, and very high triglyceride levels can cause serious medical conditions such as pancreatitis.
do i need fat?
A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself.
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Fat helps the body absorb vitamin A, vitamin D and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats. Any fat that's not used by your body's cells or turned into energy is converted into body fat.
So, Yes Fat is Important!
Saturated & Unsaturated
There are two main types of dietary fats: Saturated & Unsaturated.
Unsaturated fats are either polyunsaturated or monounsaturated. Most foods containing fat naturally contain a mixture of different types, so it's hard to exclude one in favour of another.
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That being said as part of a healthy diet, you should try to cut down on foods and drinks that are high in saturated fats and trans fats and replace some of them with unsaturated fats.
Monounsaturated Fats
Unsaturated
Monounsaturated fats help protect your heart by maintaining levels of "good" HDL cholesterol while reducing levels of "bad" LDL cholesterol in your blood.
Monounsaturated fats are found in:
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olive oil, rapeseed oil and spreads made from these oils
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avocados
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some nuts, such as almonds, brazils, and peanuts
Polyunsaturated Fats
Unsaturated
Polyunsaturated fats can also help lower the level of "bad" LDL cholesterol in your blood. There are 2 main types of polyunsaturated fats: omega-3 and omega-6.
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Some types of omega-3 and omega-6 fats cannot be made by your body, which means it's essential to include small amounts of them in your diet.
Omega-6 fats are found in vegetable oils, such as:
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rapeseed
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corn
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sunflower
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some nuts
Omega-3 fats are found in oily fish, such as:
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kippers
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herring
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trout
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sardines
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salmon
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mackerel
Saturated Fats
Iron deficiency is probably the most common nutritional deficiency and the one which seems to be currently prevalent in developed countries (over 30% of the world's population has anaemia). Lack of Iron lowers the ability of blood to carry oxygen, but Iron has many benefits, including improved immune and brain function.
foods high in saturated Fat include:
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fatty cuts of meat
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meat products, including sausages and pies
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butter, ghee, and lard
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cheese, especially hard cheese like cheddar
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cream, soured cream and ice cream
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some savoury snacks, like cheese crackers and some popcorns
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chocolate confectionery
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biscuits, cakes, and pastries
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palm oil
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coconut oil and coconut cream
trans fats
A diet laden with trans fats increases the risk of heart disease, the leading killer of adults. The more trans fats eaten, the greater the risk of heart and blood vessel disease.
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Most trans fats are formed through an industrial process that adds hydrogen to vegetable oil, which causes the oil to become solid at room temperature. This partially hydrogenated oil is inexpensive and less likely to spoil, so foods made with it have a longer shelf life. Some restaurants use partially hydrogenated vegetable oil in their deep fryers, because it doesn't have to be changed as often as do other oils.
Some meat and dairy products have a small amount of naturally occurring trans fats. However, it's not clear how these trans fats affect health.
Trans Fats in your food
The manufactured form of trans fat, known as partially hydrogenated oil, can be found in a variety of food products, including:
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Commercial baked goods, such as cakes, cookies and pies
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Shortening
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Microwave popcorn
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Frozen pizza
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Refrigerated dough, such as biscuits and rolls
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Fried foods, including french fries, doughnuts and fried chicken
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Nondairy coffee creamer
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Stick margarine
Should I take Supplements?
The best method for ensuring you get the appropriate amount of vitamins and minerals is to have a balanced varied diet, however many people feel the need to pop vitamin pills for multiple reasons, which can be a waste of money or at worse maybe even dangerous.
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It is after all possible for supplements to interact in ways that affect the body in negative ways. Generally water-soluble vitamins are far less likely to cause harm than fat-soluble as they are excreted in the urine, so have less of a chance of leading to a toxic build up.
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There are sometimes valid reasons for taking supplements for example Doctors and Dietitians will often prescribe supplements for medical issues and we urge you to take the advice of a medical professional when choosing supplements to try.
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For more information of supplements for Health & Fitness then check out out Supplements page by clicking the link below:
