This article focuses on one of the main macronutrients the human body needs to function correctly – fats. The following sections present information on what fats are, healthy vs unhealthy fats, how they affect cholesterol and why it is dangerous to overeat with fats.
What are fats, and why are they important?
Fats are a type of macronutrient, as are proteins and carbohydrates. They’re substances called lipids and are found in the cells of all living things. Fats don’t dissolve in water. They consist of different molecules, including fatty acids, which are used by your body. Fats, similarly to carbs, contain three chemical elements – carbon, hydrogen and oxygen.
Fats can be solid (butter) and liquid (olive oil). Solid fats often come from animals or plants, and various foods on the market contain them – for example, dairy products, hot dogs, cakes, burgers, cookies and pizza. Liquid fats, a.k.a. oils, come from nuts, veggies and other plants – for example, peanuts, corn, olives, canola and sunflowers.
The overconsumption of fats is unhealthy and could lead to dangerous health conditions. However, not all fats are harmful and can cause health issues. In fact, your body needs a type of fats to grow and function properly. Those fats help produce healthy skin, and your body uses them as an energy source whenever necessary. Body fats also help protect organs from injury and keep the body warm on cold days.
Therefore, it’s essential to learn which type of fats is beneficial for you, in what amounts, and which can harm you. Also, you should know that fats have twice more calories than other nutrients (e.g., carbs and protein), so if you eat lots of fatty foods, you may be taking in more calories than you burn. As a result, you may start experiencing weight management issues. But don’t be alarmed. It’s easy to adopt healthy eating habits and stay far away from foods with too much or unhealthy fats.
Healthy vs Unhealthy fats
As mentioned above, some fats are good for your health, while others are less useful to your body. The following sections present information on both healthy (unsaturated) and harmful (saturated and trans) fats.
The main difference between saturated and unsaturated fats is the amount of hydrogen in their molecules. Trans fats are not natural and are the unhealthiest type of fat. They’re produced through food processing, where hydrogen is added to vegetable oil, making it become solid at room temperature.
Healthy fats (unsaturated fats)
Healthy fats are the type of fats you should provide to your body in moderate amounts. Examples of foods that have healthy fats include fish, olives and nuts. Fish is a good source of omega 3-fats which are especially good for your heart and cardiovascular system. Certain types of oils are also healthier than others. For example, whenever cooking a meal or preparing a salad, use olive, canola or peanut oil as these are monounsaturated fats (a.k.a. the healthiest fats). Sunflower and sesame oils are also a wise choice. Avocados, nuts and tofu are rich in healthy fats too.
Unhealthy fats (saturated & trans fats)
Processed foods such as doughnuts, margarine, pizza, muffins, cookies, candy bars and potato chips contain large amounts of trans fats. These fats are dangerous for your health as they can cause serious health issues. For instance, in the long term, trans fats can damage the cardiovascular system and have been linked to diabetes and other health conditions.
Red meat (pork, beef and lamb), dairy products (e.g., cheese and butter) and poultry (mainly fried chicken) contain large amounts of saturated fats. Coconut oil is also rich in saturated fats. Generally, if you’re a person who eats lots of red meat, try replacing some of it with fish and seafood as the latter contain healthy fats.
How does fat affect cholesterol?
Cholesterol is a substance comparable to the fat that occurs naturally in humans and other animals and helps build healthy cells. Substances called lipoproteins carry cholesterol throughout the bloodstream. These substances are of two types: LDLs (“bad” cholesterol) and HDLs (“good” cholesterol). LDLs can clog arteries and restrict blood flow causing severe heart issues.
Cholesterol is both produced by your body and present in foods such as egg yolks. The cholesterol in foods is called dietary cholesterol and raises the levels of LDLs. However, trans fats in processed foods and saturated fats in foods can increase your “bad” cholesterol levels more than dietary cholesterol.
Overeating with fats
The overconsumption of any type of fats can lead to weight gain and even obesity. If you’re even moderately overweight, you’re at greater risk of health problems than people at a normal weight. If you are obese, then you face serious health hazards. Abdominal obesity can damage vital organs and systems.
Large fat masses can block arteries and force the heart to work harder to pump blood throughout your body. In the beginning, you won’t notice any change in your health, but over time, such a condition can lead to heart and circulatory diseases.
Excess fat can also cause type 2 diabetes because the fat interferes with the work of the hormone insulin. This hormone controls the way glucose enters cells to provide energy. Additionally, a fat buildup could also be linked to the appearance of some cancers (e.g., lung, colon and postmenopausal breast cancer) and liver damage and failure—more information on cancers related to fat consumption.
Tips on managing fat consumption
The below list contains some useful tips on how to keep in check the amount of fats you eat:
- Read nutrition labels on packaged foods
- Eat smaller meal portions and eat slowly.
- Focus on foods rich in vitamins and macronutrients like protein.
- Eat fast food such as burgers, pizzas, shakes and French fries occasionally.
- Choose to eat non-fried food during the day.
- Eat veggies, nuts and fruits whenever you crave sweets or salty snacks.
- Drink low-fat / fat-free milk instead of whole milk.
- Make sure you eat at regular times.
Lastly, exercise regularly to ensure your body burns the excess fats you consume daily.