A healthy diet comprises of different types of foods such as carbohydrates, protein, vitamins and fatty acids. Depriving your body any of these foods can result to certain health risks such as malnutrition. For many years, people have overlooked fats as essential components of a healthy diet. In fact, many believe that they are the leading cause of weight gain and some health conditions. That could be partly true, but it is important to also note that fats are classified per their chemical structure as either Monosaturated or saturated or polyunsaturated. Some can be very harmful to our bodies while others are very beneficial.
Monosaturated and polyunsaturated fats are the most preferred health option since they help to uphold the recommended cholesterol levels in the human body. They are found in vegetables like sunflower, olive, nuts, Avocado, rapeseed, nuts among others. Polysaturated fats are mainly omega 3 fatty acids found in oil fish like Salmon, Mackerel or Sardines.
A study conducted in the UK shows that the daily recommended fat and saturates intake for males is 95 grams and 30 grams respectively. Women should also not exceed 70 grams total fat intake and 20 grams of saturates daily. One of the best way to achieve this is by avoiding foods that are high in saturated fats such as pastries with refined sugars, fatty meats, butter and fried foods.
It is imperative to note that eating foods rich in Saturated fats promote an increase of bad cholesterol in the blood while eating foods rich in monosaturated fats promotes a decline of bad cholesterol in the blood. By design, the good cholesterol retrieves the bad fats from the body and re-direct them to the liver thus preventing fat build up on the veins or blood stream.
Managing your daily fat intake can be a daunting task but considering the health implications failure can bring about should encourage you to at least consider maintaining the recommended daily intake of fats and saturates. Prevention is always better than cure.