Introduction
Dietary fat includes more than twice the energy per gram than carbohydrates and protein. Animal by-products and some processed food, predominantly fried fast food, typically have elevated levels of saturated fats (a type of dietary fat), which are responsible for raised blood cholesterol levels. Substituting meals high in saturated fats with options higher in monounsaturated (simple fat molecules with one unsaturated carbon bond in the molecule) and polyunsaturated (beneficial fat containing omega-3 and omega-6 fatty acids) fats tends to improve blood cholesterol levels. Therefore, it is essential to choose lower saturated fat core foods such as dairy by-products and meats. Following a Mediterranean diet, which is a diet elevated in nutritious fats (such as extra virgin olive oil), fruits, vegetables, nuts, seeds, whole grain bread, and cereals, may lower the increasing incidence of chronic lifestyle disorders and improve the lifespan.
What Is Dietary Fat?
Meals and beverages have nutrients (such as proteins, carbohydrates, fats, minerals, and vitamins). In addition, some meals or beverages have many nutrients, such as soft drinks, which have a large quantity of sugar, or fried foodstuffs, which include a large amount of fat.
The words' fat' and 'oil' usually represent the same thing. However, dietary fat (fat in meals and beverages) is significant for numerous body functions. For example, it assists in moving some vitamins around the body and helps with producing hormones.
There are four varieties of dietary fat. Each one can have a different effect on blood cholesterol levels. For this reason, it is suggested to substitute meals and beverages high in saturated and trans fats with more polyunsaturated or monounsaturated fats. Every gram of fat includes twice the energy of carbohydrates or protein, making it challenging to maintain a healthy weight if one consumes meals and beverages with excessive dietary fat. In addition, fat enhances the taste of foods, so eating small quantities of fat can make meals more pleasant and satisfy the appetite for longer. Therefore, throughout the day, an individual should ingest a wide variety of meals, including meals with small quantities of dietary fat, especially polyunsaturated and monounsaturated fats, to fulfill daily nutritional requirements.
What Are the Types of Dietary Fats?
Saturated Fats:
Saturated fats (occasionally called 'bad fats') contribute to cardiovascular disorders (such as heart disease and stroke by obstructing blood supply to the brain) because they increase the blood's low-density lipoprotein cholesterol (which makes up most of the body's cholesterol) levels. These fats are generally seen in numerous discretionary foods and drinks (foods and beverages not necessary to deliver the nutrients the human body requires but may add variety to an individual's diet), such as fast food, meals, and some retail products (such as biscuits and pies). Saturated fats are also seen in some everyday nutritious foods (dairy products and meats). However, unlike discretionary foods, these by-products have different significant nutrients such as protein, vitamins, and minerals and can be essential meals to contain in the diet.
Monounsaturated and Polyunsaturated Fats:
Monounsaturated and polyunsaturated fats (occasionally named 'good fats') reduce blood levels of low-density lipoprotein when they substitute saturated fats in the diet. Polyunsaturated fats have a slightly more significant capability to lower low-density lipoprotein cholesterol than monounsaturated fats. Where possible, substitute meals and beverages elevated in saturated fat with either monounsaturated or polyunsaturated options.
Trans Fats:
Trans fats act like saturated fats in the body. Increasing blood low-density lipoprotein cholesterol levels and raising the risk of cardiovascular disorders. Unlike saturated fats, they also reduce high-density lipoprotein cholesterol (it absorbs cholesterol in the blood and brings it back to the liver), making them even more dangerous. Trans fats are occasional; they are only produced in the abdomen of cows and sheep. Because of this, trans fats are inherently found in small quantities in milk, cheese, beef, and lamb. Trans fats can also be present in processed foods (such as pastries, pies, patties, biscuits, and buns) and deep-fried food. It is these trans fats made during the manufacturing process that is concerning about the small quantities of trans fats naturally encountered in healthy meals like low-fat dairy by-products and lean meat.
What Are the Health Hazards of Excess Fats in Diet?
Diabetes:
-
Good fats, such as the polyunsaturated fats seen in liquid vegetable oils, nuts, and seeds, can help ward off type 2 diabetes (a chronic disease that affects the way body processes blood sugar), whereas trans fats do the opposite.
-
If an individual already has diabetes, consuming fish protects against heart disease. Consuming omega-3 (polyunsaturated fatty acids represented by the existence of a double bond, three atoms far from the terminal methyl group in their chemical configuration) fats from fish does not protect against diabetes, even though there is much evidence that these aquatic omega-3 fats help control fatal heart conditions.
Heart Diseases:
-
Hypercholesterolemia is a lipid disorder in which the low-density lipoprotein (LDL) or bad cholesterol is excessively high. It accumulates fat in the arteries (atherosclerosis), which disposes an individual to a higher risk of heart attack and stroke (deterioration of the brain from obstruction of its blood supply). Atherosclerosis is the main reason for heart disorders, which is the cause of most deaths than anything else globally.
Cancer:
Researchers suspected a connection between dietary fat and common cancers (breast and colon cancer). Nevertheless, in grown-ups, the percentage of calories ingested from total fat seems to have no meaningful connection with cancer risk. Moreover, there is no clear proof of any specific fat and cancer incidence.
Conclusion
Consuming a lot of saturated fatty acids increases the risk of developing heart disorders. It is confirmed that diets that increase saturated fatty acids are linked to a high incidence of heart disease. Scientists, however, are infrequently satisfied to establish meaningful relationships utilizing mathematical reasoning, so they shifted once again to explore the rates of heart conditions around the globe. They discovered a powerful association between diets increased in saturated fatty acids and an increased incidence of heart attacks.
