8 Saturated Fatty Acid Facts You Must Know

 

Along with increasing awareness of healthy life, more and more people are now trying to avoid saturated fatty acids. Here are some facts of saturated fatty acids that must be understood.

Intake of fat and fatty acids is needed as a provider of energy and helps the absorption of certain types of vitamins. But the consumption of excessive saturated fatty acids is detrimental to health.

Facts About Saturated Fatty Acids

It is not difficult to distinguish saturated fatty acids on food. At room temperature, saturated fatty acids form solid (solid). Some other facts about saturated fatty acids are:

1. Eating foods containing excessive saturated fatty acids can increase cholesterol levels in the blood. In addition, foods that are high in saturated fatty acids may also contain high calories.
2. Experts say, excessive intake of saturated fatty acids is associated with the risk of cardiovascular disease, such as heart disease or high blood pressure.
3. Reducing the intake of saturated fatty acids no more than 10% of all calories can help reduce blood cholesterol level. For people who are at high risk of cardiovascular disease, the intake of saturated fatty acids is even lower at 5-6% of all daily calories. So if the calorie requirement per day reaches 2,000 calories, saturated fatty acid intake should not exceed 120 calories or about 13 grams per day.
4. Saturated fatty acids are just one of the nutritional foods. You must still pay attention to the overall diet. The Mediterranean diet with a fat intake of around 45% of total calories and the content of saturated fatty acids is limited, is one of the recommended dietary patterns.
5. Most of the animal-derived fats contain saturated fatty acids. For example, meat, bread, milk and other processed products such as sausages, butter and smoked meats. In addition, some oils from plants such as coconut oil and palm oil are also high in saturated fatty acids.
6. Replacing saturated fatty acids with unsaturated fatty acids will reduce the risk of heart disease. Unsaturated fatty acids such as omega 3 and omega 6 fatty acids that can be found from soybean oil, canola oil, and corn oil. Unsaturated fatty acids are also found in marine fish such as salmon and mackerel, and nuts.
7. A healthy diet with limited saturated fatty acids can prevent heart disease, especially minimizing processed foods. You can eat brown rice, fish, nuts, vegetables, whole grains, and olive oil. Consumption of animal products, cheeses and dairy products Start exercising regularly, avoid excessive stress, and avoid smoking. If necessary, consult your diet with a nutritionist.