How to Choose Healthy Fats

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Fat does make food more tasty and delicious. But fat also contributed greatly to the risk of some diseases, especially if consumed in excess is saturated fat.

According to Suzanne Rostler a nutrition expert from the United States, adults should obtain 20-35 percent of calories from fat because fat is the body’s main source of energy.

There are two types of fat, namely saturated fat and unsaturated fat. Saturated fats are not good for health can be obtained from fish (especially tuna and salmon), avocados, olive oil, corn oil, peanut, apricot seed oil, or sunflower oil.

Healthy unsaturated fats typically remain liquid at room temperature. To increase your intake of saturated fats, replace the saturated fat products such as margarine with olive oil or vegetable oil. However, olive oil or vegetable oil is still healthy, if not used for frying. Also reduce the portion of red meat with fish.

Meanwhile, saturated fats can be obtained from Trans fatty acids, this is a liquid fat is added to hydrogen atoms that remain solid at room temperature. This type of fat found in many fried foods or processed foods.

Trans fatty acids consumption will increase total cholesterol. That is why it should avoid this oil. If you want to know whether or not there Tran’s fatty acids content in a product, pay attention to hydrogenate said, partially hydrogenated or shortening, because it means that contain trans fatty acids.

Keep in mind also that high cholesterol actually comes from foods that contain high cholesterol, but because of the large intake of foods high in saturated fats such as Tran’s fatty acids.