Health Tips:Reducing saturated fat and sugar. Knowing The Type of Fat You Need in Your Body

To stay healthy we need some fat in our diets. What is important is the kind of fat  we are eating. 

Generally Fats categorized into two main types – The Saturated  and The Unsaturated.

Saturated fat: Scientifically A saturated fat is a fat in which the fatty acids all have single bonds, and Having too much saturated  fat can increase the level(amount) of cholesterol in the blood, this in turn increases the chance of developing heart disease.

    Food containing saturated fats(Photo credit:google)

Unsaturated fat: Scientifically An unsaturated fat is a fat or fatty acid in which there is at least one double bond within the fatty acid chain, and Having unsaturated fat instead of saturated fat can help lower blood cholesterol. this in turn decreases the chance of developing heart disease.

Unsaturated fats 

Try to cut down on food that is high in saturated fat and have foods that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil), oily fish, avocados, nuts and seeds

Foods high in saturated fat Try to eat these sorts of foods less often or in small amounts: 
•  meat pies, sausages, meat with visible white fat 
• hard cheese 
• butter and lard 
• pastry 
• cakes and biscuits 
•  cream, soured cream and crème fraîche 
•  coconut oil, coconut cream  and palm oil 

For a healthy choice, use just a small amount of vegetable oil or a reduced-fat spread instead of butter, lard or ghee. And when you are having meat, try to choose lean cuts and cut off any visible fat.