Understanding Fat
Understanding the fats you consume are essential to a healthy diet. It also serves a purpose providing healthy skin and hair. It is used to control your body temperature and acts as a cushion to protect vital delicate body organs against shock. Fats serve as energy stores for the body which are broken down to release glycerol and fatty acids which in turn is converted to glucose, the bodies source of energy.
The human body requires a small amounts of fat for it to function correctly. However, certain kinds of fat are healthier than others. This can be broken down into two main types of fat in food: saturated fat and unsaturated fat. It is beneficial to eat less saturated fat in order to reduce the health risks associated with high cholesterol levels which has an adverse effect from obesity and coronary heart disease which can lead to strokes. Cholesterol is a type of fat made from your liver from the fatty food contained in your diet.
Body Mass Index (BIM)
The BIM is a diagnostic tool used to establish weight problems by measuring the body weight based on someone's height and weight. It is only used as an estimation and does not actually measure the percentage of body fat. Your calculated BMI is then compared with a chart. A BMI of 24 does not mean that your body fat is 24%. The calculations are not considered as accurate as there is no account taken for age, sex or skeletal frame.
Good Fats
Monounsaturated Fats
This fat is in liquid form at room temperature but will become solid if chilled. These fats are often found in food such as nuts, avocados, peanut butter, olives and some seeds. Monounsaturated fats are also high in oils such as olive,sunflower, sesame, peanut and canola. When taken in moderation, these fats are good for you. They are high in vitamin E and can help lower the cholesterol in your blood which will have the effect of lowering your risk of heart disease and stroke.
Polyunsaturated Fat
Polyunsaturated fats are found in foods such as oily fish, leafy greens, sunflower seeds and nuts. These fats are still fats but eaten in moderation have many beneficial qualities, the fats found in oily fish omega-3 can even help lower the risk of heart attacks. The fats found in sunflower oil omega -6 are believed to also reduce the risk from cardiovascular disease. Polyunsaturated fat is looked upon as a good fat and provides essential fatty acids to the body which help keep the skin healthy and aids the development of body cells.
Bad Fats
Saturated Fats
Saturated fats are classed as the bad fats which are found in foods such as fatty meats and meat products i.e. sausages and pies, butter, lard, ghee, dairy products such as full fat milk, cream, soured cream, crème fraîche, ice cream, cheese, a variety of savory snacks, crisps, biscuits, cakes, pastries, sweets, chocolate, coconut oil, coconut cream and palm oil however, this list is not exhaustive. A diet containing saturated fat can increase the cholesterol levels in your blood stream. High levels of cholesterol will increase the risk of heart attack, stroke, and narrowing of the arteries.
Trans fats
Trans fats are artificially produced chemically altered vegetable oils from a process known as hydrogenation which basically turns liquid oil into solid fat.
Trans fats have no nutritional value and are mainly used to prolong the shelf life of foods and are found in most processed foods such as biscuits, sweets and ready made meals. Again, these fats are linked to high cholesterol levels causing the usual symptoms.
To remove excess fat from your diet you need to make drastic changes to your lifestyle.
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