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Saturated fat is often referred to as bad fat. When consumed in excess, this type of fat can increase the risk of various dangerous diseases, such as heart disease and stroke. Therefore, it is important to limit the consumption of foods containing saturated fat
Basically, the body needs fat to support the function of various organs of the body. Not only that, fat also acts as a source of energy, keeps the body temperature warm, and helps absorb various types of vitamins and minerals.
However, not all fats are good for body he alth. There are also bad fats that can be bad for he alth if consumed in excess. The fat in question is saturated fat.
What Is Saturated Fat?
Saturated fat is a type of fat that generally comes from animals. There are several types of foods that contain saturated fat, namely red meat, poultry, and dairy products, such as butter, cheese, and ice cream.
When consumed in excess, saturated fat can trigger an increase in levels of bad cholesterol (LDL) in the blood and increase the risk of various he alth problems, such as cardiovascular disease and type 2 diabetes.
In addition to coming from animals, saturated fat can also come from plants. Usually, this type of saturated fat is contained in vegetable oils, such as palm oil and coconut oil.
How to Avoid Saturated Fat?
Seeing the bad impact that saturated fat can have, it is important for you to start reducing saturated fat intake from now on and eating more foods with unsaturated fats and other nutrients.
The following are some things you can do to keep away from saturated fat:
- Read the nutritional content label which is usually listed on the product packaging before you buy it. For men, it is recommended not to consume more than 30 grams of saturated fat per day, while women do not consume more than 20 grams.
- Avoid cooking by frying and try to process food by roasting, boiling, and steaming. For example, if you are used to cooking fried chicken, you can process it into Pepes or Soto.
- Eat lean meat. You can remove the fat that is still attached to the meat before processing it.
- Choose low-fat dairy products, such as yogurt or low-fat milk.
- Choose he althy oils, such as olive oil or corn oil, for cooking or processing food.
- Add fruits, vegetables, whole grains, and nuts to your diet to fulfill your daily nutritional intake.
- Avoid coconut milk foods which usually contain high saturated fat. Prioritize choosing vegetables, fish and chicken dishes over red meat.
- Consumption of boiled eggs is better than fried eggs or fried omelette.
- If you are a coffee fan, avoid adding cream or milk to it.
- For a snack, choose fruit or nuts over chocolate, donuts or crackers.
In essence, to stay away from saturated fat, try to choose foods that are unprocessed and more whole, such as vegetables, fruit, nuts, seeds, and low-fat meats.Not processed products, such as sausages, smoked meats, corned beef, nuggets, instant noodles, and other foods, which have gone through many stages of processing.
In addition, what you need to remember is that disease does not only come from diet, but also from daily habits, including staying up late, not exercising much, and being too stressed or anxious.
If you want to know more about the types of foods that contain saturated fat or need advice on nutritional intake and diet according to he alth conditions, don't hesitate to consult a doctor.