We must control the amount of saturated fat we consume because this type of fat has been associated with cardiovascular disease, cholesterol, obesity, overweight and hypercholesterolemia for many years..
Eating an excess of saturated fat increases the risk of developing cardiovascular diseases, since, although the body consumes 100 calories from fat, it can only subtract 3 of them a day.
By not eliminating them, they remain stored in the body causing obesity, overweight, high cholesterol and other disorders or diseases. That is where the importance of controlling the amount that is consumed daily lies..
All fat is composed of macronutrients, which means that the more you consume, the more energy. However, each fat molecule is in turn composed of one glycerol and three fatty acids, which can be polyunsaturated, monounsaturated, or saturated..
Saturation is the amount of double bonds in a molecule, which is why monounsaturated fats have double bonds, polyunsaturated fats have two or more and saturated fats lack bonds..
The latter tend to be solid at room temperature, with some exceptions, and come mostly from animals or tropical oils..
There are many foods that provide polyunsaturated fats to the body, for example beef, pork, lamb, veal and the skin of poultry, especially chicken.
Also sausages, salami, complete dairy products and their derivatives such as cream cheeses, ice creams or butters, as well as other products such as lard, bacon, palm oil, coconut oil, industrial pastries and more..
Years ago, scientists and doctors determined that excessive consumption of these fats is closely related to an increase in LDL cholesterol in the blood, better known as bad cholesterol..
This increase in bad cholesterol causes internal inflammation, for which it is necessary to reduce its consumption, so that it does not occupy more than 10% of the daily diet.
It means that in a diet of 2,000 calories a day, these fats would occupy an approximate of 22 grams of saturated fat per day.
More than 15 studies conducted by Hooper L, et al (2015), involving 59,000 people, demonstrated that reducing the consumption of saturated fat and its replacement by polyunsaturated fat reduces the risk of cardiovascular disease by 27%.
It is important to know the nutritional value of each food. Select those that manage to balance the daily diet and consider opting for those reduced in fat, in the case of dairy.
Lean meats, fish, and poultry are another good option. The amount of protein recommended for consumption at a meal is the size of the palm of your hand. On the other hand, low-fat protein sources like beans, tofu, eggs, and more can't be neglected..
In any case, a specialist should always be consulted before making any abrupt change in diet..
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