How much saturated fat is safe?
Saturated fats are found in many foods, are generally regarded but as unhealthy. You increase the fat levels in the blood and the “bad” LDL cholesterol, increasing the risk of heart disease increases. However, such fats are generally always harmful, or there is also a safe for consumption? A nutrition expert explains.
Katherine Patton is a registered dietitian at the prestigious Cleveland Clinic in the United States. In a recent report by the clinic, the nutritionist explains how they can achieve a healthy balance between saturated and unsaturated fats. Because of the rather unhealthy saturated fats in the right ratio safe.
Of the rain in the eaves
Studies and meta-analyses of recent years have shown again and again that the consumption of saturated fats with increased cholesterol and increased risk for coronary heart disease associated.
Also, the food industry has responded to this more and more saturated fats in food is reduced. Often be added for more sugar or carbohydrates, thus reducing the number of Calories increases. High sugar consumption can lead to obesity, Diabetes, insulin resistance and heart disease. Patton is not recommended, therefore, to rely on low-fat foods, but to replace saturated fats with vegetable proteins, fresh vegetables and fruit.
Where are the saturated fats?
“Try to find a balance and be a bit more healthy fats in the diet to absorb,” advises the nutritionist. The American Heart Association recommends not to take more than six percent of daily calories from saturated fats. Common sources: Butter, cheese, dairy products, poultry, pork and coconut oil are.
Who relates to a lot of calories on these sources, it should replace according to Patton, a portion of such food by a healthier Alternative such as whole grain products, vegetables, fruits, and vegetable sources of protein such as beans, lentils and nuts.
More unsaturated fats to consume
In contrast to saturated fats, unsaturated fats are considered healthy and promote the cardiovascular system. Good sources of unsaturated fats are Avocados, extra virgin olive oil, fatty fish such as salmon and herring, legumes like beans and lentils as well as nuts, especially walnuts and almonds, for example. Patton recommends the Mediterranean diet as the basis for a healthy diet. This nutrition concept offers a good basis for a healthy and balanced diet.
The rule of thumb for fat Balance
“We recommend that to avoid saturated fats entirely,” stressed Patton. As long as only five to ten percent of the total calories originate from fat, this is safe for the health. However, it should be additional that 20 to 25 percent of the daily calories are from unsaturated fat, the diet assistant. (vb)