2023-06-13 15:08:23
He excessive consumption of saturated fats can have a negative impact on health. Know how to control it.
A healthy nutrition it is essential to maintain a balanced lifestyle and protect us from diseases in the long term. One of the key aspects of a Balanced diet is the adequate consumption of fats. Although these are necessary for the optimal functioning of the body, not all of them are healthy, so it is important to recognize and control them, especially when it comes to saturated fat.
What are saturated fats?
They are a type of fat present in many foods, mainly of animal origin (meat fat, butter, palm and coconut oil, cheese, butter, lard).
Las Saturated fats They are characterized by having a chemical structure in which the fat molecules are saturated with hydrogen, this makes them solid at room temperature and harmful to the body. Therefore, the World Health Organization – WHO (2018) recommended reducing their consumption to less than 10% of total calorie intake.
Why is it important to control the consumption of saturated fats?
Excessive consumption of saturated fats can have a negative impact on health, especially in relation to the risk of cardiovascular diseases (CVD). Scientific studies have shown that diets high in this type of fat can increase levels of LDL cholesterol (bad cholesterol) in the blood, contributing to the development of heart disease.
Besides, can increase cholesterol levels total cholesterol and lower HDL cholesterol (good cholesterol) levels, but that’s not all: saturated fat consumption is also linked to type 2 diabetes.
A study carried out by the Human Nutrition Unit of the Rovira i Virgili University (URV), in collaboration with PREDIMED and Harvard University, and published in The American Journal of Clinical Nutritionfound that people between the ages of 50 and 80 who consume saturated fats and fats of animal origin have twice the risk of suffering from type 2 diabetes, compared to those who had a lower consumption of these fats.
Excessive consumption of saturated fats can have a negative impact on health, especially in relation to the risk of cardiovascular disease. | Source: (c) 2022 monticello/Shutterstock. Do not use without permission.
How to control the consumption of saturated fats?
Fortunately, there are various strategies to control and reduce the consumption of saturated fat in our daily diet. Here are some practical recommendations:
Choose lean protein sources: Opt for lean meats such as skinless chicken, fish, legumes and low-fat dairy products such as the new Gloria Light milk that has 50% less fat than its whole presentation.
Use healthy vegetable oils: To fry foods, choose vegetable oils such as sunflower oil or olive oil.
Cook healthy: Instead of frying your food, opt for healthier cooking methods like boiling, baking, grilling, or steaming. These cooking techniques require less or no additional oil, which reduces your intake of saturated fat.
Check the product labels: Before buying packaged products, check nutrition labels. In 2019, the Octagon Law was implemented in Peru, a regulation whose purpose is to combat malnutrition and promote healthy eating.
The law establishes that all foods and beverages that contain high levels of critical nutrients such as sugars, saturated fats, trans fats, and sodium have a label on their packaging. In the case of foods that have Saturated fatsthese should not exceed six grams per 100.
Choose low-fat products: Another way to control the consumption of saturated fats is to eat healthier foods. The fruits in juice, accompanied by light milk will give you a high nutritional contribution. You can also eat whole wheat bread, hard-boiled or scrambled eggs, oatmeal and vegetables, foods with a large amount of vitamins and minerals that will help you maintain the proper functioning of your body.
Start eating healthier foods with less fat. Complement your nutrition with new milk Gloria Light which has high quality protein, calcium, phosphorus, vitamins A and D, fewer calories and 50% less fat than its whole presentation. Learn more by entering www.gloria.com.pe
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