Saturated fats can be found, especially in foods of animal origin, such as fatty meats, butter and dairy products, but they are also present in coconut and palm oil and derivatives, as well as in various industrialized products.
In general, this type of fat is hard at room temperature, it is important to avoid excessive consumption of saturated fats as they help to increase cholesterol and promote weight gain.
The following table contains a list of foods with the amount of saturated fat present in 100 g of food.
It is recommended that the intake of saturated fats not exceed 10% of the total caloric value, therefore, in a diet of 2000 calories you can not eat more than 22. 2 g of saturated fats a day, ideally consuming the minimum. of this type of fat as possible, so check the amount of saturated fat on the food label.
Saturated fats are bad because they build up easily in the inner walls of blood vessels, which can accelerate the formation of fat plaques and blockage of veins, with the possibility of causing atherosclerosis, increased cholesterol, obesity and heart problems. In addition, saturated fats are usually present in high-calorie foods, such as red meats, bacon, sausages and stuffed biscuits, which also contributes to fattening and increased cholesterol.
The main difference between saturated and unsaturated fats is their chemical structure, which makes saturated fats, when over-consumed, harmful to our health, unsaturated fats are healthier and help improve cholesterol levels by dividing into monounsaturated and polyunsaturated.
Fat is an ingredient that gives more flavor to food and its main function in the body is to provide energy. There are different types of fats:
To lower bad cholesterol, it is also necessary to decrease the consumption of trans fats. Here’s how to control cholesterol: