How much do you understand bout fat??? Most of the people thought that fats are not good. Then, YOU ARE WRONG!! Basically not all fats are harmful. But, always say NO! NO! to the following killing fats:-
SATURATED FATS
Fat that contains only saturated fatty acids. It contains more in animal products than in plant-based products. Some examples of animals products are red meat (eg: beef, lamb, pork), cheese, cream, ice cream, dairy, butter and eggs while coconut, palm kernel oil & chocolate are some examples of plant-based products. It tends to be solid under normal room temperature.
You are advised to get rid of it as much as you can as it contributes the most in elevating cholesterol level, especially the LDL cholesterol level, which is so-called the bad cholesterol and it is also one of the main risk factor of cardiovascular disease.
You are advised to take not more than 7% of saturated fats of your daily total calories.
TRANS FATS
Also called as
Partially Hydrogenated Fats, as it is
a process where the liquid vegetable oils are turn into solid fats. It is generally use to
extend the lifespans of processed foods, especially
fries food, marjerin, cookies, chips, cakes, muffins, donuts and pizza. It is extremely popular in Fast Food Restaurants. It is
harmful to health and it
contributes to major health problem such as
heart disease and
cancer. It will
raise the LDL (bad) cholesterol levels while at the same time
lowering HDL (good) cholesterol levels.
You are advised to take
not more than 1% of trans fats of your daily total calories.
Examples:-
If your daily calories =
1200
you are advised not to consume more than
1% of
trans fat daily.
how many gram of trans fat you can consume daily? =
1.33grams
1200kcal x 1% = 12kcal
12kcal / 9kcal = 1.33grams of trans fat
**1 gram of FAT = 9kcal**
