Do You Know Benefits Of Fats ?We all know the damages of fats, what about their benefits ?!



Fats have many important tasks for our bodies, they help isolate our nerve cells, provide us with the energy needed for our lives, balance our body's hormones, give flexibility to our skin and arteries, and oil our joints. The digestion,absorption and transmission of vitamins A, D, E and K are important only with the help of fats.
The average person consumes an average of 65 grams of total fat (i.e. 585 calories per day). These essential fats enter your body through your diet and your body cannot produce it.

Do you know the benefits of fat ?


 There are two types of fats: 
1- Saturated fat - let us call it 'the enemy'.
2 - Unsaturated fats - which are 'good'.
  •  saturated fats are rigid at room temperature and have animal origin, so they are found in meat, eggs and cheese. Hard to digest and full of cholesterol.
  •  Unsaturated fats are liquid at room temperature and divided into two groups: monounsaturated fats (omega-9 fatty acids) such as olive oil, and polyunsaturated fats such as sunflower and flaxseed oil, corn oil, fish oil, and sesame oil. Multiple polyunsaturated fats are divided into omega-3 fatty acids and good nutritional sources are fish (such as mackerel, salmon, and sardines), fish oil, nuts, and flaxseed oil. Omega 6 is a good source of sunflower oil, walnut oil, and sesame oil. The average healthy intake of good fats in your diet should be approximately 30-40 grams per day. The most healthy essential fats are omega-3 and omega-6.
Studies have shown that unsaturated fats help reduce inflammation, reduce heart disease, reduce blood clotting and thickness and help regulate blood pressure and lower bad cholesterol (LDL) and increase good cholesterol (HDL). Most foods contain monounsaturated and polyunsaturated fats in various quantities.

For example: butter fats are approximately 100%, 60% saturated fat, 30% monounsaturated and 10% polyunsaturated, compared to sunflower seeds' fat content of about 73%, saturated 12% and monounsaturated 21% and 67% polyunsaturated.


 Cholesterol: 

We all link cholesterol with eating fatty foods, but most of this waxy substance is made by our bodies. The liver produces 75% of the cholesterol circulating in our blood. The other 25% comes from our food. At its normal levels, cholesterol actually plays an important role in helping cells do its work but its name is also associated with cardiovascular disease as it lines the arterial wall leading to its narrowing, so it is recommended that the amount of cholesterol coming from food should be less than 300 mg per day for a healthy person. 

 Triglyceride: 

The body converts excess calories, sugar, and alcohol into triple fat, which is a type of fat that is carried in the blood and stored in fat cells throughout the body. Smokers and those who are overweight, and those who are inactive have a rise in triglycerides, as well as people who eat foods Very high in carbohydrates. Triglycerides above 150 expose humans to heart disease and diabetes

 Very bad fat These are hydrogenated fats:
 
* Hydrogenated fatty acids are produced by heating vegetable oils under pressure with hydrogen and a catalyst, in a process called hydrogenated. These fats are called partially hydrogenated or partially hydrogenated oils. Many of these hydrogenated fats are added to processed foods to extend their shelf life and improve their taste.
* Therefore it is usually found in processed and commercially baked foods, margarine, snacks (snacks, potatoes, cakes, biscuits, and popcorn), fast food, and fried foods such as fried chicken.
* Trans fats reduce HDL cholesterol (high levels of hydrogenated fats in food are offset by a decrease in HDL cholesterol level in the blood).
* Hydrogenated fats raise bad cholesterol LDL (and increase arterial blockage). Trans fats (hydrogenated) raise the levels of kidney cholesterol in the blood. Trans fat reduces the amount of breastfeeding milk, and reduces its overall quality available to children. 
* Hydrogenated fats increase the risk for diabetics. Trans fats lower testosterone levels in male , and increase the level of abnormal (deformed) sperm. 
* The food and nutrition authorities recommend reducing the consumption of hydrogenated fats 
* Eat more salmon and reduce tuna containing mercury.
* Use olive oil as a healthy salad.
* Permanently eliminate hydrogenated fats from your diet. Avoid margarine and other butter substitutes. 
* If you see 'partially hydrogenated' or 'hydrogenated', simply leave the product permanently. 
* Due to the existence of new conditions by marking that used fats are trans fats and awareness of health issues, some manufacturers have started to eliminate or reduce their use of hydrogenated fats. * Generally, hydrogenated fats (synthetic synthesis of partially hydrogenated oils) are more dangerous than natural saturated fats.
* Any fats that are solid at room temperature are considered harmful. The process of hydrogenation of oils turns it from liquid to solid, unhealthy. So removing margarine from your diet is actually a much better option for you than even avoiding natural saturated fats such as butter.

 Choose fat wisely:
  • Consume hydrogenated fats as low as possible by limiting foods that contain industrially produced sources of hydrogenated fats. Eat foods written on its label, gm0.Sometimes 0 grams of hydrogenated fats are mentioned on the card if the food product contains less than 0.5 grams of trans fats per serving (or meal). 
  • Choose foods low in saturated fat and cholesterol for a healthy diet. When comparing foods, choose a diet low in saturated fat and cholesterol. As a quick rule of thumb: 5% or less is low and 20% or more is considered high.
  • Eat foods that contain healthy fats, such as nuts, almonds, and seeds (such as sunflower seeds and honey pumpkin seeds) and olives. 
  • Choose low-fat or fat-free dairy products, cut back on meat and eat poultry.
  • Eat more seafood and choose it instead of some meat and poultry. 
  • Get lots of naturally low-fat foods like fruits, whole grains, and vegetables. 
  • When eating outside, remember to ask about the fats used in preparing food

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