Experts recommend that no more than 25%–35% of your entiredaily calories come from fat, plus less than 7% from saturated fat. New studies suggest that the sort of fat weeat is as significant as the quantity of food we eat.
Bad fats are saturated fats and Trans fats. Saturated fatsare dense to semi dense on the room temperature. These fats can be found indairy products, meat, eggs, some fruits and vegetables, and in different typesof oil. Saturated fats stimulate bad cholesterol production in the body. Thisis why it is recommended to reduce saturated fat in your diet. This can beachieved, for example, by substituting liquid butter with the liquid margarine.
When food manufacturers coagulate unsaturated oils to createfirmer margarines or butters, and keep food fresh, they create artificial fatscalled Trans fats. These fats can lead to developing heart diseases. There isno safe quantity of these fats in the food. Any level of this compound can be harmfulto your health.
Trans fats raise your bad cholesterol and lower your goodcholesterol. Deep-fried foods and processed foods that have a long shelf lifeare often loaded with them. The phrase "partially hydrogenated oil"on an ingredients list points to the food that contains Trans fats.
Monounsaturated and polyunsaturated fats tend to get liquidon the room temperature. Monounsaturated fats can be found in olive, peanuts,canola and sesame oils, and polyunsaturated can be found in fish, cottonseed,corn, soybean and safflower oil. Thesefats, in contrast to saturated fats, can help in reducing the level of badcholesterol in the blood.
Polyunsaturated fats can go through the process calledmodification, and that process can initiate the plaque formation. This is whyit is not smart to eat polyunsaturated fats in large amounts, although it wasconsidered as a way to protect you from the coronary disease. On the otherhand, monounsaturated fats do not undergo modification, and they can lower thelevels of bad cholesterol. This is why it is a good idea to substitute thesefats for saturated fats in your diet by, for example, using sesame oil insteadof butter.
Still, incorporating healthy fats in your diet doesn’t meanthat shouldn’t consume food that contains bad fats (such as eggs, dairyproducts, fruits, vegetables, etc.), since this food contains many otherbeneficial nutrients that are necessary for keeping your overall health.