Saturated Fats & Unsaturated Fats In Our Daily Foods !!

Saturated Fats & Unsaturated Fats in Our Daily Foods
Saturated fats are fat molecules which have no double bonds between carbon molecules due to their saturation with hydrogen molecules. Saturated fats are solid at room temperature.
Saturated fats increase cholesterol level in our body. We all know a high level of LDL cholesterol is not good for health. It causes heart problems, stroke.
Example of Saturated Foods:
 Butter
 Cheese
 Beef
 Pork
 Lamb
 Cream
 Whole milk & milk products
 Cake, pastry
 Palm oil & coconut oil (contain saturated fats but no cholesterol, because they are from plant sources)
 Vanaspati
 Fatty snacks like chips, crackers
 Fried foods, pizza, burger
 Cake, muffins
 Pastry etc.
Unsaturated fats are fat molecules which have at least one or more than one double bonds are present between carbon molecules. So unsaturated fatty acids are two types monounsaturated & polyunsaturated fatty acids. Polyunsaturated fat is two types- omega-3-fats & omega-6-fats. Unsaturated fatty acids are liquid at room temperature.
Unsaturated fats are good for health. It helps to lower the LDL cholesterol and increase HDL cholesterol in the blood.
Polyunsaturated fatty acids can help to lower the triglyceride level in blood & also helpful for blood clotting, muscle movement, inflammation such as arthritis, Crohn’s disease & asthma.
Monounsaturated fatty acids are helpful for reducing fats, maintain weight gain, decreased the risks of cancer, and decreased rheumatoid arthritis.
Example of Unsaturated Foods:
 Sunflower oil
 Soybean oil
 Olive oil
 Oily fish (salmon, mackerel, sardines etc.)
 Almond
 Walnut
 Peanut butter
 Flaxseeds etc.
Uses of Saturated Fats & Unsaturated Fats:
 Eat more unsaturated fats like nuts & seeds and also use oil of nuts & seeds, oily fish. These are the good source of unsaturated fats. Fish contains a good amount of omega-3-fattyacids which is good for brain & eye development and also good for the heart.
 Reduce the intake of saturated fats. Avoid whole milk & milk products, red meat & red meat products. Eat fat-free milk or low-fat milk and eat chicken, egg, fish.
 Use vegetable cooking oil. Ex: use olive oil instead of butter.
 Use seeds as topping, sprinkle sunflower seeds, flaxseeds, pumpkin seeds in salads, desserts.
 Saturated fats are high in calorie. So, avoid saturated fats.
 Replace fatty foods with fruits, vegetables, legumes.
So in our daily diet should include unsaturated fats more and replace saturated fats.