Know The Types Of Fat That Are Bad For Your Heart!

Fats are an essential source of energy for the body. They help you to absorb minerals and vitamins from the food you eat, which help in building the cell membranes. All fats are similar in structure – a chain of carbon and hydrogen atoms bonded together. A difference in this structure causes a radical change in their functions and effects.

Monounsaturated and polyunsaturated are considered good fats while trans fats are considered unhealthy. Saturated fats are neither good nor bad. In order to stay healthy, you need to consume the right fats.

• Trans fats

Trans fats are also called dietary fat. They are produced due to a process called hydrogenation that coverts healthy oils into solids. They are very harmful and have no health benefits. There is no safe level of consumption of these fats.

Easting fast foods rich in trans fat increases the amount of harmful LDL cholesterol and reduces the amount of good HDL cholesterol in the bloodstream. These fats cause inflammation in the body and lead to ailments such as diabetes, stroke and heart attack. They create insulin resistance in the body that puts you at risk of developing Type 2 diabetes.

For every 2% calories that you consume from these trans fats, the chances of heart disease increases by 23%. Therefore, you must avoid foods like pizzas, burgers, cakes, pastries, meat pies and sausage rolls. This will also reduce the chances of becoming obese and help you stay healthy and fit.

• Saturated fats

These fats are found in red meat, whole milk-based products, cheese, baked products and coconut oil. If you consume plenty of saturated fats, your cholesterol level will increase and harmful LDL cholesterol will build up. This increases the chances of developing blockages in the arteries that lead to diseases like Coronary artery disease.

The American Heart Association recommends that you must not consume more than 6% calories from saturated fats out of your daily calorie count.

• The good fats

The fats that are good for your heart are – Monounsaturated fat and Polyunsaturated fats. Both of these help in reducing your blood cholesterol level and increase good HDL cholesterol. This will help you to reduce the chances of cardiovascular diseases.

Monounsaturated fats are found in –

• Nuts like almonds, cashews and peanuts 
• Avocado 
• Vegetable oils                                                                                                                                                                                                                                                             

Polyunsaturated fats are found in:

• Fish like salmon, herring and tuna
• Walnuts
• Flax seeds
• Soybean oil
• Tofu

While healthy fats are good for your heart, you need to keep the consumption moderate, as all fats are high in calorie content. Consult a dietician to obtain a proper diet to stay healthy and fit.