When we go to the store, we see shelves filled with bottles of different types of oil, right? One day we hear that eating butter is not good for the heart. Another day they say that it is not so bad, but instead eating too much of things like bread and rice is dangerous. After hearing these stories, your head must have been confused. "Oh my god, which oil is good, what should we eat?" You must be thinking. So today, let's talk about this, that is, the truth about fats and oils, simply and in a friendly way.
Don't worry! Should you be so scared about 'saturated fat'?
For a long time, we all thought the same thing. That is , saturated fat, found in things like butter, cheese, fatty meats, and dairy products, is the biggest enemy of our hearts. There was actually a reason to think so. Because these saturated fats increase the level of "bad" cholesterol, or LDL cholesterol, in our blood. High LDL levels are directly linked to heart disease. That's why doctors tell us to eat less of these.
But new research shows that there's another side to this story. The problem isn't just saturated fat. Imagine if you stopped eating butter altogether and instead started eating things like biscuits, cakes, bread, and white rice that are labeled fat-free but are full of sugar and refined carbohydrates? In fact, it could increase your risk of heart disease even further.
Simply put, thinking you're cutting back on fat but instead eating more sugar and flour does more harm than good.
So does that mean we can eat as much butter and cheese as we want? No, not at all. The world's leading health organizations, like the American Heart Association, still recommend that we get no more than 7% of our total daily calories from saturated fat. So it's very important to be mindful of the amount.
Let's choose heart-healthy, plant-based oils
Most doctors and nutritionists agree that it is wise to replace saturated fats with unsaturated fats . For example, it is better to use olive oil or canola oil instead of butter.
However, there are different opinions about which type of oil is the healthiest. Let's look at these in a little more detail .
| Oil type | Main type of fat | What is it suitable for? |
|---|---|---|
| Olive Oil | Monounsaturated | To be eaten with salads, bread, or to be sprinkled on top of pasta, etc. Not suitable for high heat. |
| Canola Oil | Polyunsaturated and Omega-3 | For frying and cooking (high smoke point). It does not have a distinctive smell so it does not interfere with other flavors. |
| Sunflower Oil | Polyunsaturated | For frying and cooking (high smoke point). |
| Soybean, corn oil | Polyunsaturated | For various cooking purposes. |
| Sesame Oil | Polyunsaturated and monounsaturated | To add flavor and aroma to Asian recipes. Not suitable for high heat. |
The best thing to do is to use a variety of vegetable oils instead of just one type. It's good for your health as well as the taste of your food.
Don't forget about Omega-3 fatty acids!
There's no doubt about it. Omega-3s are essential fats for our bodies. They protect our hearts from abnormal heart rhythms. They also help maintain the elasticity of blood vessels, reducing the risk of heart attack and stroke.
How to get Omega-3?
- Oily fish: Include oily fish like salmon, sardines, herring, mackerel, and herring in your diet at least twice a week.
- Plant sources: Walnuts, flaxseed, and canola oil also contain omega-3s. However, they do not contain the same potent type of omega-3 as fish oil.
- Supplements: If you are taking omega-3 supplements, it is essential to talk to your doctor first and seek advice.
The real villain: Cut out trans fat completely
Here's what we all need to completely eliminate from our diets: Artificial Trans Fat .
This increases bad cholesterol (LDL) and lowers good cholesterol (HDL). Not only that, it also causes inflammation in the body. This inflammation leads to a number of chronic diseases such as heart disease, stroke, and diabetes.
Fortunately, food labeling laws and trans fat bans in many countries have greatly reduced the amount of these in foods. However, they can still be found in some processed foods.
Think about it, the biscuits, cakes, pastries, some types of margarine you buy from the store... Read the ingredients list of these. If it says "Hydrogenated oils" or "Partially hydrogenated oils" , that means it contains trans fats. Stay away from such foods as much as possible.
Sometimes, even though the package says "0g trans fat," the law allows for very small amounts (less than 0.5 grams). So it's best to check the ingredients list.
Let's have a proper perspective on fat.
Fat is an important part of a balanced diet. Especially unsaturated fat. Even the Mediterranean diet, considered one of the healthiest diets in the world, provides more than 30% of calories from fat. But most of that fat comes from olive oil, other vegetable oils, and fish.
The most important thing is not to focus too much on one thing (fat or carbohydrates), but to maintain a healthy overall diet.
Remember, a balanced diet that includes a variety of colorful vegetables, fruits, legumes, whole grains, fish, lean meats, and healthy fats is the best foundation for a healthy life. If you have any concerns about your diet, talk to your doctor about it.
Take-Home Message
- Don't be afraid of all types of fat. What matters is the type of fat you choose. Limit saturated fats (butter, meat) and choose unsaturated fats (olive oil, nuts).
- Stop eating artificial trans fats completely. Avoid foods that say "hydrogenated oils" on food labels.
- Include oily fish rich in omega-3 (such as sardines and mackerel) in your diet at least twice a week.
- Instead of trying to reduce fat, avoid consuming too much sugar and refined flour (bread, biscuits, sweetened drinks). It can be more harmful.
- Don't focus on just one food item, but focus on a balanced diet that includes vegetables, fruits, grains, and healthy proteins.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න