High cholesterol in the blood - a real scourge of modern times. Because of the increase in cholesterol, the risk of cardiovascular disease increases, which is one of the most important causes of death. Sources of bad cholesterol are saturated fats found in many products of animal origin. That's why doctors recommend to include in the diet more products that are sources of useful unsaturated fats.
What is the difference between unsaturated fats and saturated ones?
Understand the difference between saturated and unsaturated fats, helps to study their chemical properties. Saturated fats are characterized by a single carbon bond, which makes them easy to assemble into spherical compounds, form cholesterol plaques and are deposited in fat stores. Unsaturated fats have a double carbon bond, so they remain active, penetrate the cell membranes and do not form solid compounds in the blood.
However, this does not mean that saturated fats, which are contained in meat, eggs, chocolate, cream, palm and coconut oils, should be completely excluded from the diet. Saturated fats are necessary for better assimilation of certain vitamins and trace elements, the proper functioning of the human reproductive system, the production of hormones and the construction of cell membranes. In addition, saturated fats are a unique source of energy and are especially necessary in the cold season. The daily norm of saturated fats is 15-20 g.
As for obesity, it can be obtained with excessive consumption of any fats, especially - in combination with digestible carbohydrates.
Which foods contain unsaturated fats?
Unsaturated fats contain monounsaturated and polyunsaturated fatty acids. Both of these species are useful for lowering the level of bad cholesterol caused by an excess of saturated fats in the diet. Products containing unsaturated fats usually include both types of fatty acids.
An especially valuable source of unsaturated fats is olive oil. Thanks to a large number of monounsaturated fatty acids, olive oil helps to cleanse blood vessels and reduce blood pressure, serves to prevent cancer and type II diabetes, improves brain function, skin and hair. However, it is worth remembering that olive, like any other vegetable oil, is still pure fat, the calorie content of which is very high. Therefore, you need to use it in small portions - no more than a tablespoon, which, by the way, will be about 120 kilocalories!
Many unsaturated fats, especially omega-3 (polyunsaturated fatty acids), contain sea fish (they are also present in river fish, but in smaller quantities). Due to unsaturated fats, sea fish is very useful for the nervous system, joints and vessels, and the high content of vitamins and minerals makes this product very valuable for humans.
Rich sources of unsaturated fats are vegetable oils (linseed, corn, soybean, sunflower), seafood (shrimps, mussels, oysters, squids), nuts (walnuts, almonds, hazelnuts, cashews),
Harm of unsaturated fats
The most harmful fats, which need to be excluded from the diet by everyone, are trans fats. And, strangely enough, trans fats are produced on the basis of useful unsaturated fats. Due to the hydrogenation process, vegetable oils become hard, i.e. lose their permeability and acquire the property of easily forming thrombi in blood vessels. Trans fats disrupt metabolism inside cells, provoke accumulation of toxins, increase the risk of diabetes, weaken immunity and cause many other health problems. Contains trans fats in mayonnaise, margarine, ketchup, some confectionery products.