Fats are compounds, also known aslipids, found in the body and insoluble in water. Their main purpose is to serve as a storage system and a supply of energy. They also serve as an insulation material to allow body heat to be conserved and protect delicate internal organs from physical damage. Fats in the diet can be converted to other lipids that serve as the main structural material in the membranes surrounding our cells. Fats are also used in the manufacture of some steroids and hormones that help regulate proper growth and maintenance of tissue in the body.
Fats can be classified as eithersaturated or unsaturated. Saturated fats tend to be solid at room temperature, such as butter or animal fat and carry some health risks in that they have been linked to arteriosclerosis and heart disease. Unsaturated fats are generally liquid at room temperature. Recent research suggests that the healthiest of the fats in the human diet are the monounsaturated fats, such as olive oil and canola oil, because they appear to be beneficial in the fight against heart disease.
Fats are essential in many body functions. Even saturated fats are indispensable. The problem is not to avoid fats but to make the right choices and keep their intake within some limits.
Research shows that the total amount of fat in the diet isn't really linked with disease, what really matters is the type of fat in the diet. Bad fats increase the risk for certain diseases and good fats lower the risk.
Cholesterol plays essential roles in the formation of cell membranes, some hormones, and vitamin D. But too much cholesterol in the blood, can lead to problems. One of the most important determinants of blood cholesterol level is fat in the diet - not total fat, but specific types of fat.
Some fats are good because they can improve blood cholesterol levels. Unsaturated fats are found in products derived from plant sources, such as vegetable oils, nuts, and seeds. In studies in which unsaturated were eaten in place of carbohydrates, these good fats decreased LDL levels and increased HDL levels.
Some fats are bad because they tend to worsen blood cholesterol levels. They are saturated fats and are mainly animal fats. They are found in meat, seafood, whole-milk dairy products (cheese, milk, and ice cream), poultry skin, and egg yolks. Saturated fats raise total blood cholesterol levels because they tend to raise both good HDL and LDL cholesterol. The effect is negative, and it's important to limit saturated fats.
Other bad fats are the trans fatty acids. They are fats produced by heating liquid vegetable oils in the presence of hydrogen. Most of the trans fats in the American diet are found in commercially prepared baked goods, margarines, snack foods, and processed foods. Commercially prepared fried foods, like French fries, contain a good deal of trans fat. Trans fats are even worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL.
We should limit our intake of saturated fats, choose liquid vegetable oils and reduce intake of commercially prepared baked goods, snack foods, and processed foods, including fast foods.
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Fats are compounds, also known as