Ascherio, A. BMJ, Manson, and W. Willett, Types of dietary fat and risk of coronary heart disease: a critical review. J Am Coll Nutr, The contents of this website are for educational purposes and are not intended to offer personal medical advice.
You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. Harvard T. A number of spaces around each polyunsaturated fat molecule are not saturated with hydrogen atoms.
Nutritionists report that polyunsaturated fats are good for health, especially those from fish and algae, known as omega-3 polyunsaturated fatty acids. The Office of Dietary Statistics say that omega-3 acids could help keep the heart healthy, reduce triglycerides in the blood, and improve brain, joint, and eye health. Omega-3 fatty acids may protect against heart disease by lowering blood cholesterol levels and, possibly, inflammation.
That said, a large-scale Cochrane analysis found that omega-3 supplements had no significant benefits for heart health. Determining the effects with certainty will require further research. The other type of polyunsaturated fats are omega-6 fatty acids. These mostly occur in vegetable oils and processed foods. An excessive intake of omega-6, which is common in the standard American diet, may lead to increased inflammation. Trans fats are manufactured. They are the product of a process that adds hydrogen to liquid vegetable oils to make them more solid.
Another name for trans fats is partially hydrogenated oils. This increases the risk of heart disease, stroke, and type 2 diabetes. Trans fats became popular when food companies found them easy to use and cheap to produce.
They also have a long shelf life and can give food a nice taste. As trans fats can be used in commercial fryers many times over, they have become common in fast-food chains and other restaurants. However, the WHO have called on governments to eliminate trans fats from the global food supply. Most commercial food production companies have now eliminated trans fats from their products. However, consuming any amount of these fats increases health risks.
According to the WHO , to avoid unhealthy weight gain:. Health professionals recommend replacing saturated and trans fats with monounsaturated and polyunsaturated fats. Overall, the diet should be nutritionally adequate and contain enough calories to maintain a healthy weight.
Read our comparison guide of oils, including their nutritional and cooking values, here. Likewise, unused carbohydrates and proteins are also converted into body fat. All types of fat are high in energy. A gram of fat, whether it's saturated or unsaturated, provides 9kcal 37kJ of energy compared with 4kcal 17kJ for carbohydrate and protein. Most fats and oils contain both saturated and unsaturated fats in different proportions.
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.
Most of them come from animal sources, including meat and dairy products, as well as some plant foods, such as palm oil and coconut oil. Cholesterol is a fatty substance that's mostly made by the body in the liver.
Eating too much saturated fats in your diet can raise "bad" LDL cholesterol in your blood , which can increase the risk of heart disease and stroke. Trans fats are found naturally at low levels in some foods, such as meat and dairy products. They can also be found in partially hydrogenated vegetable oil. Hydrogenated vegetable oil must be declared on a food's ingredients list if it's been included. Like saturated fats, trans fats can raise cholesterol levels in the blood.
But most people in the UK do not eat a lot of trans fats. On average, we eat about half the recommended maximum. Most of the supermarkets in the UK have removed partially hydrogenated vegetable oil from all their own-brand products. People in the UK tend to eat a lot more saturated fats than trans fats. This means that when you're looking at the amount of fat in your diet, it's more important to focus on reducing the amount of saturated fats.
0コメント