List Of Foods That Are High In Fat
A moderate consumption of fats is essential to stay healthy. But, whilst it is true that our body requires fat to function properly, an excess intake of fat could lead to suffer major diseases as obesity, heart diseases, a fatty liver or cholesterol and elevated triglycerides. These increase the risk of various chronic diseases such as diabetes. Watch how much fat you have in your diet. This is important, because it is essential to identify the foods that are high in fat to then moderate your consumption. On OneHowTo.com we give you the list of foods which are high in fat.
- Types of fats
- Why is it important to eat fat in moderation?
- Meats are one of the fattiest foods
- Butter and high cholesterol intake
- Milk and its derivatives are rich in saturated fat
- Cakes, cookies, pies, pastries
- Salty Snacks
- Mayonnaise is a high source of fat
- Junk food, packaged food and fried foods
- Unsaturated fats are beneficial to your health
Types of fats
An intake of fat is essential for the proper functioning of the body. Fat gives us energy, it protects our bodies, it regulates hormones, it favors the absorption of vitamins as it flows through the bloodstream and it is an important part of cell membranes.
Yet for all these benefits, it is important to eat the right kind of fat without exceeding those that are not beneficial to the body. The types of lipids are:
- Unsaturated fats: present in plants, dried fruits, cereals and oily fish. Some types of unsaturated lipids are essential for the health of our body, such as Omega 3 or Omega 6. These fats are found mainly in vegetable oils such as olives, sunflowers or flax and in foods such as salmon, tuna, sardines, almonds or avocado. These fats increase HDL or good cholesterol.
- Saturated fats: found in animal products such as meat, milk and its derivatives and also in some vegetable oils such as coconut oil. Additionally, this fat is found in other foods such as pastries or snacks because vegetable oils are used as part of the manufacturing process. Excessive consumption leads to an increased LDL cholesterol level and more triglycerides as well as other health problems.
- Trans fat: these unsaturated fats that undergo a process of transformation becoming saturated fats. They are present in foods such as pastries, snacks, sweets, biscuits and ready meals. Such lipids are considered to be the most harmful to our body because they not only increases the level of bad cholesterol, but reduce the level of good fats.
Why is it important to eat fat in moderation?
Unsaturated fats are necessary for the health of our body, while saturated fats also beneficial to provide energy whenever consumed in moderation. But when you eat a diet rich in saturated lipids and / or trans-fats run the risk that this fat, unable to be adequately eliminated by the body, solidifies in the body and gives rise to various health problems such as:
- Cholesterol and triglycerides
- Fatty liver
- Arterial blockages
- High risk of heart disease
All this can affect your health, increasing your risk of chronic diseases and dangerous conditions. This is why a balanced diet with a moderate consumption of fat and physical activity is basic to ensure well-being.
Meats are one of the fattiest foods
If you want to eat a low fat diet then meats are one of the first groups of foods you should moderate. They are high in fat, salt and preservatives. So, they are not suitable for people with high cholesterol, high triglycerides, uric acid and hypertension. They should not be consumed in excess if you want to lead a healthy diet.
Among the fatty products that are highest in fats we can find:
- The bacon and pancetta
- Salami, pepperoni, salami etc.,
- Pâtés of all kinds
Butter and high cholesterol intake
Butter is one of the worst high fat food culprits. Although most people love it, butter is packed full of saturated fat and cholesterol. Butter is high in fat because it is made up of about 80% of fat. You should really limit your butter intake and avoid eating it frequently.
Milk and its derivatives are rich in saturated fat
We have already explained how butter is full of fat, however this is not the only derivative of milk that has a high fat intake. In fact, whole milk contains a lot of fat worth avoiding, especially if you have certain health conditions such as obesity or high cholesterol, but it is also important to moderate your consumption of:
- Cheeses, which very rich in lipids. It is recommended to choose fresh and low in salt and fat versions.
- Creamy yogurt.
- Cream and whipped cream of all kinds.
Cakes, cookies, pies, pastries
All foods can be grouped into industrial or homemade such as cookies, cakes, pies and various desserts - all contain a high intake of fat-derived ingredients such as oils, butter, eggs, cream, chocolate and other products used in the production process. You should be especially careful with your consumption of these products because trans fats can decrease your levels of good cholesterol and increase the level of the bad variety.
Chips, wheat snacks, corn fritters or fried cheese and salted nuts should be eaten rarely because of the high intake of trans fats. Instead, it is recommended that you choose healthier snacks like nuts toasted in the oven without added salt or sugar or low fat yogurt.
Mayonnaise is a high source of fat
If you love mayonnaise and add it to lots of foods, you should know that this is one of the fattiest foods because it is made from egg yolks and oil. It's a tremendous calorie bomb that should only be eaten occasionally and in moderation.
Junk food, packaged food and fried foods
Loaded with trans fats, flavorings, preservatives and often made using unhealthy cooking techniques, junk food is extremely high in fat, so it is recommended that you eat it rarely.
Packaged foods are not much better. In these cases, it is better to opt for home-cooked meals and avoid packaged meals that come ready to eat due to the high content of fat and preservatives. Also avoid excessive highly caloric and saturated fat-laden fried and breaded foods.
Unsaturated fats are beneficial to your health
Not all fats are bad for your body, unsaturated fats are beneficial and should be part of your daily diet. Here are some foods that contain unsaturated fats:
- Olive oil
- Corn oil, sunflower or canola
- Almonds and walnuts (non-fried and without added salt or sugar)
- Cold water fish such as salmon, anchovies, tuna or sardines
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
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