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Lipids are a molecular compound that can be found in a variety of different structures throughout your body. They’re necessary for proper body function, but consuming too much of them could throw you at risk for a range of diseases.
According to the American Heart Association (AHA), fat should account for between 20 percent and 35 percent of your total daily calorie intake.
There are two types of saturated fats: saturated and unsaturated fats. Unsaturated fat should account for the majority of your daily intake. However, recent research suggests that overusing only unsaturated fats is not quite as heart-healthy as previously believed, and that widely consumed saturated fats are not as harmful as previously believed.
Saturated Fats
Saturated fats are fats with a chemical characteristic under which the carbon atoms have been saturated with hydrogen atoms and in which there are no dual bonds in between carbon atoms. These are fats that are tightly packed and contain without double bonds between the fatty acids. There are a few exclusions, but the vast majority of materials are stable at room temperature.
Saturated fats can be found in fatty cuts of meat such as beef and lamb, as well as some pork and chicken products, dairy products such as cream, whole milk, butter, shortening, and cheese, ice cream, fried foods, palm kernel oil, as well as coconut and palm oils, among other things. Saturated fat consumption is harmful to one’s cardiovascular health has been raging for decades now. In terms of the effect of saturated fat on heart health, research studies have come up with conflicting results, making this a particularly confusing topic for the general public.
Function of Saturated Fats
- Foods high in saturated fat and cholesterol are frequently found together, so if one has high blood cholesterol levels, doctors will likely recommend a diet low in saturated fat and cholesterol as a preventative measure.
- When you consume saturated fat, your blood level of low-density lipoprotein cholesterol, also known as LDLs, rises, which is harmful. These low-density lipoproteins (LDLs) are known to be “bad cholesterol” as they accumulate in the blood vessels and therefore can lead to atherosclerosis. Atherosclerosis is the toughening of an artery as a result of fatty buildup in the artery wall.
- Additionally, the flexibility of the artery walls reduces, resulting in less blood being able to flow freely through the arteries and, as a result, an increase in blood pressure. It is possible to have a heart attack or a stroke if there is insufficient blood and oxygen reaching the heart, brain, and organs. This can result in kidney disorder, cardiovascular disease, and stroke over time.
- Saturated fats contain antibacterial effects that help to protect you from contamination in your digestive system. They have a critical part to play in the health of your bone structure. Saturated fats must account for a minimum of 50% of your total dietary fat intake in order for calcium to be effectively integrated into your skeletal structure.
Unsaturated Fats
Unsaturated fats are characterised by the presence of one or even more dual or triple bonds among their molecules. Such fats seem to be liquid at room temperature when they are in the form of oil. They can be found in both liquid and solid foods. This group is further subdivided into two categories, which are referred to as monounsaturated fats and polyunsaturated fats. Mediterranean dietary habits are generally high in fat, but they have been linked to improved cardiovascular health.
Avocados, olives, peanut butter and vegetable oils like sunflower, corn, or canola, fatty fish and almonds, peanuts, cashews, and sesame seeds are all good sources of unsaturated fats.
Function of Unsaturated Fats
- Unsaturated fats can help lower a person’s LDL cholesterol levels, reduce inflammation, and help the body’s cell membranes to become more resistant to damage. They may also assist a person in lowering their risk of developing rheumatoid arthritis.
- It assists in the development and maintenance of your cells.
- A vital part of the Mediterranean diet, extra virgin olive oil, including its monounsaturated fat and broad range of many other protective factors, is a staple of a healthy, balanced diet that lowers the risk of cardiovascular disease and certain cancers.
Difference between Saturated Fats and Unsaturated Fats
Both saturated fat and unsaturated fat are the type of fats. Let differentiate between both the fats and know more about them from the given table.
Saturated fat | Unsaturated fat |
Only one type of bond exists in saturated fat. | At Least one double bond is made by unsaturated fats. |
Consumption of calories is less than 10% in a single day. | Consumption of calories is less than 30% in a day. |
Cardiovascular disease is caused by an excessive intake of saturated fats. | The consumption of unsaturated fats is beneficial; however, an excessive amount may raise cholesterol levels. |
They have a relatively high melting point. | Their melting points are relatively low. |
The majority of the time, these are found in the solid state at normal room temperature. | Most of the time, at room temperature, these are found in the liquid state. |
They don’t go bad very quickly. | They go bad very quickly. |
Conclusion
Saturated fat is a controversial topic because there is no universally accepted definition of what constitutes “safe” or “healthy.” Some forms of saturated fat have been linked to heart disease in the past. Because saturated fats such as those discovered in beef, butter, margarine, as well as other high-fat foods result in higher LDL cholesterol levels, they may well not increase your cardiovascular risk. However, it is possible that limiting saturated fats in nutrition is the best course of action.
Unsaturated fats, on the other hand, should be your primary source of fats and lipids. Avoiding unhealthful references of saturated fats, including processed meats, will assist you in lowering your risk of developing health complications.
