When you spread some butter on your bread or try to eat a piece of cheese, haven't you heard the scolding from your family, "Oh, eating that will increase your cholesterol and cause a heart attack ?" A story that we have all heard for a long time is that these animal fats, that is, saturated fats , are not good for the heart. We have always been told that these fats, which come from things like meat, cheese, milk, and butter, contribute to heart disease. Instead, we have also learned to eat "good fats" like nuts, fish, and vegetable oils. But is this story really true? Let's find out exactly about it today.
New research tells a different story
Recent research has shaken up this old belief a bit. Consider this: A large review of 72 studies found that there is no direct link between eating saturated fats and developing heart disease . Not only that, it also found that monounsaturated fats , found in things like olive oil and avocados, do not provide as much protection against heart disease as previously thought.
This isn't the first time something like this has been reported. A similar study a few years ago also failed to find a link between saturated fats and heart disease.
But we can't come to a final conclusion from these studies alone. The world's leading health organizations, for example, the American Heart Association, still say that eating too much saturated fat increases the risk of heart disease. They haven't changed their guidelines yet. So there are two sides to this story.
So what should we do? How should we eat?
Until science finds a definitive answer to this, what should we do?
Don't just look at this new research and immediately blame things like steak, butter, and cheese. The important thing is to think wisely about the types of fats we eat.
The key concept here is “replacement.” As nutritionists say, “If you remove saturated fat from your diet and replace it with polyunsaturated fats , you get a clear benefit in reducing your risk of heart disease.”
Now, these types of fats may be a bit confusing to you. Let's keep it simple.
| Fat Type | Where does it come from? (Sources) | What to do? (What to Do?) |
|---|---|---|
| Saturated Fat | Red meat, butter, cheese, whole milk, coconut oil, palm oil. | You don't need to stop completely, but limit it. |
| Monounsaturated Fat | Olive oil, avocado, peanuts, almonds, cashews. | A good choice. Add to food. |
| Polyunsaturated Fat | Oily fish like salmon, mackerel, sardines, and herring. Soy, corn, and canola oils. Walnuts, flax seeds. | Very good for heart health. It is best to replace these with saturated fats. |
Simply put, if you cut back on your butter and replace it with olive oil, a piece of fish with your meal, or a few nuts with your salad, it can make a big difference to your heart health. Polyunsaturated fats are the fatty acids we've all heard of called Omega-3 and Omega-6 .
The best solution: the 'Whole Foods' pattern
The best way to prevent heart disease is to eat as many whole, unprocessed foods as possible.
What does that mean? It means eating as much natural food as possible instead of packaged, canned, and processed foods .
- Fresh fish
- Legumes like beans, peas, and lentils
- Fresh fruits and vegetables
- Brown Rice
- Nuts like peanuts, cashews, and walnuts
- Nuts like pumpkin seeds and sunflower seeds
- Vegetable oil and olive oil
- Things like yogurt, skim milk, and a few well-chosen meats and cheeses
A good example of this is the Mediterranean diet , which consists of about 45% fat in their diet, but it comes from healthy sources like olive oil, fish, and nuts.
Finally, remember that diet is not the only factor that can cause heart disease. Your genes and your lifestyle habits (such as smoking, lack of exercise, and high stress levels) also play a big role.
If you have any questions or concerns about your diet or your risk of heart disease, the best thing to do is to talk to your family doctor. He or she can give you the best advice based on your health condition.
Take-Home Message
- The idea that saturated fats (butter, cheese, meat) are completely bad is now being questioned. But that doesn't mean it's okay to eat too much of them. It's important to control the amount .
- The most important thing is to replace it . Replacing saturated fats with polyunsaturated fats – that is, fatty fish, nuts, and vegetable oils – can reduce the risk of heart disease.
- Avoid processed foods as much as possible and eat whole foods . Brown rice, vegetables, fruits, legumes, fish, and nuts are good examples.
- It's not just diet that affects heart disease. Your lifestyle, exercise, avoiding smoking , and managing stress are also very important.
- If you have any doubts about your health, avoid guessing. Seek proper advice from your doctor.
Saturated Fat, Saturated Fats, Heart Health, Cholesterol, Heart Disease, Healthy Eating, Polyunsaturated Fat
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න