When you look at a product label, you may be confused by the amount of fat. Each product can contain one of four types of fat: saturated, trans, polyunsaturated and monounsaturated. In addition to the information on the label, you need to know what fats you should or should not consume.
Most people consider foods high in fat to be automatically unhealthy. It's not like that at all. I know it may seem complicated, but the article will help you understand everything. In it, I'll walk you through 13 high-fat foods to include in your diet.
To help you decipher food labels, let's first understand the different types of fats.
In my article on carbohydrates, we talked about the fact that carbohydrates are macronutrients and nutrients that the human body must consume in large quantities in order to function normally.
Fats are also classified as macronutrients that need to be consumed daily. The problem is that, like carbohydrates, not all fats are healthy. In fact, some fats, such as trans fats, can be very harmful.
In articles about fats, saturated and trans fats are the most common, while unsaturated fats scare people. The truth is that fats are easy to figure out if you only read the right information.
Let's take a look at four types of fats commonly found in foods.
Saturated fat, by definition, is fat with one hydrogen bond. This link can be found in animal or vegetable fats and is commonly found in oils, some red meats, eggs and coconuts.
You may have heard conflicting information about saturated fats. Some studies conclude that there is no significant evidence that saturated fat increases the risk of cardiovascular disease, while others, such as the American Heart Association, believe that saturated fat raises cholesterol levels and should be no more than 5-6 % of your daily diet.
I'm a proponent of the first claim and I think it's best to consume the right types of saturated fats. In fact, the study I just mentioned showed that there was not enough evidence that saturated fat increased the risk of heart disease.
In fact, the American Dietary Guidelines Committee recently revised its findings for cholesterol and for saturated fat and recommended that the 2015 dietary guidelines be changed to show that there is no evidence to limit cholesterol in our diets.
They also suggested that dietary restrictions on saturated fat should also be reconsidered because there is no evidence that they are associated with heart disease or any other disease. You can read the entire scientific report yourself at Health.gov.
The bottom line is that eating saturated fat in moderation and as part of a healthy diet is probably nothing to worry about.
Trans fats are in the unhealthy category and are found in foods such as fried foods, baked goods, potato chips, frozen pizza dough, and various snack foods.
Trans fat is a synthetic version of oil. According to Mayo Clinic research, to create trans fats, hydrogen is added to vegetable oil, making it solid at room temperature. This also happens with unnatural saturated fats.
The result is a partially hydrogenated oil. You may have heard the term before as this regular oil is better for these reasons:
- It doesn't need to be changed as often as other oils (think of deep fryers at fast food places that don't necessarily use fresh oil).
- It has a longer shelf life.
- It is not expensive.
Partially hydrogenated oils should be reduced as much as possible in your diet.
And so we come to our next type of fat that should always be included in your diet, monounsaturated fats. Both monounsaturated and polyunsaturated fats are classified as "good fats".
First, monounsaturated fats are made up of one carbon double bond. This bond means fewer hydrogen atoms are required compared to saturated fats, which are mostly hydrogen.
Unlike saturated fats, monounsaturated fats become liquid at room temperature.
Last on my list are polyunsaturated fats.
By definition, polyunsaturated fats are made up of two or more carbon double bonds.
Polyunsaturated fats are found in some oils, such as sunflower, safflower, or corn oil, which are usually best limited due to their high omega-6 content. But these fats can also be found in healthy foods like walnuts, salmon, and flaxseeds.
It is important to note that polyunsaturated fats are very important, which means that our body needs them. Well, at least half of them.
There are two types of polyunsaturated fats, omega-3 and omega-6 fatty acids. We usually don't get enough omega-3s in our diet, but there are too many omega-6s.
Now that I've covered the four main types of fats, how can we make sure we include only the right types in our diet?
Fats to focus on
Ideally, you'll want to consume both monounsaturated and polyunsaturated fats, focusing primarily on omega-3s. Of course, these two types of fats are considered healthier fats to eat on a daily basis. Saturated fats are good in moderation, especially if they come from healthier food sources.
Dairy
Yogurt can help improve your digestion with probiotics or live cultures, and according to a study at the US National Library of Medicine, it also helps with weight loss.
Thanks to the nutrients found in this dairy product, you will also get a dose of energy, calcium and protein.
Cheese is also a great source of protein, calcium, and minerals, and may be helpful for appetite control.
According to Alan Aragon, nutritionist and author: "The combination of protein and fat in regular cheese is very filling... As a result, eating cheese helps you stay full for hours, and I have found that it reduces my clients' meal intake at subsequent meals." ".
Since it is still a high-fat food, be sure to pay attention to portion sizes and adjust as needed based on your daily calorie goals.
cooking oil
3. Extra virgin olive oil
Although I have already discussed the next two products on my list in this article, they are still worth mentioning.
So why is this very fatty food right for you?
Olive oil is high in antioxidants and may actually prevent cancer cells from spreading and causing them to die, researchers say.
Extra virgin olive oil should definitely be on my list.
And what about coconut oil?
Coconut oil can increase your cholesterol or HDL levels and is great for cooking.
Nuts and seeds
I would say that nuts also give me energy, so I always keep them on hand. But the problem is that nuts can be extremely high in calories, so portions need to be controlled. Take a small handful, because it's not so easy to stop eating them.
Take a look at this list of nuts and their fat content per 100 grams:
- Almonds: 49 g fat, 78% calories from fat
- Brazil nut: 66 g fat, 89% calories from fat
- Cashews: 44 g fat, 67% calories from fat
- Hazelnuts: 61 g fat, 86% calories from fat
- Macadamia: 76 g fat, 93% calories from fat
- Pecans: 72 g fat, 93% calories from fat
- Pine nuts: 68 g fat, 87% calories from fat
- Pistachios: 44 g fat, 72% calories from fat
- Walnuts: 65 g fat, 87% calories from fat
This list should not stop you from eating nuts, rather, it should prove to you that eating them in a controlled portion is a must.
Seeds can be treated in the same way as nuts, they are just as necessary for the body, but you need to watch the portion size.
My Favorite Seeds:
- Chia seeds.
- Flax seeds (ground)
- Pumpkin seeds (roasted, no salt)
- Sunflower seeds (roasted without salt)
Despite being high in fat, all of these seeds offer tremendous health benefits. Flax seeds are rich in fiber, antioxidants and essential omega-3 fatty acids.
Grab a pumpkin seed and you'll be filled with antioxidants, as well as about 50% of the recommended amount of magnesium.
As for sunflower seeds, they are also rich in antioxidants, fiber, and amino acids. It's safe to say that these seeds are a staple high-fat food to add to your diet.
Like nuts, nut butters are fatty foods that should not be avoided. However, it is important to choose the right oil, as well as the type of nuts. Two of my favorites are almond and cashew.
Vegetables
When it comes to this high-fat product, it's best to control portions.
As you can see from this food label, the serving size of an avocado should be only ⅕ of the average avocado. If you ate the whole avocado, you got 250 calories and 22.5 grams of fat. However, if you ate it completely, it's not the end of the world.
You'll also get about 20 vitamins and minerals, fiber, protein, omega-3s, 4g of carbs, and just 1.2g of carbs per serving. All these benefits make avocados an indispensable fatty food.
Although olives are high in fat, they are full of monounsaturated fats, so I consider them an excellent addition to any diet.
Animal products
Most of the fat in eggs is concentrated in the yolk. This is why many people on low-fat diets only consume egg whites. However, assuming you follow the same principles, the fats found in the yolk will work well for you.
In one large egg, you'll find 1.6g of saturated fat, 0.7g of polyunsaturated fat, and 2g of monounsaturated fat.
Eating red meat as part of a healthy diet can help you get healthier fats.
Some parts of meat are higher in fat than others, but roast beef tenderloin or round steak are two food options. You can take bison meat, which is even leaner and healthier.
According to the Harvard School of Public Health, "Analysis of 20 studies involving nearly a hundred thousand participants indicates that eating about one to two servings of 100 grams of oily fish per week - salmon, herring, mackerel, anchovies or sardines - reduces the risk of death from heart disease by 36%."
Add-ons
Yes, I'm here to say that chocolate is the right food, but only if you choose the right chocolate. Choose chocolate that contains at least 70% cocoa, you can really do your health a favor.
The Cleveland Clinic notes that the fat found in the cocoa butter used to make chocolate is made up of oleic acid, which is a monounsaturated fat similar to what you'll find in avocados and olive oil.
Chocolate also contains flavonoids, a group of antioxidants.
It's easy to eat a lot of chocolate, so you need to watch your portion sizes. Only 30 g contains 155 calories, and 38% of them are fat. If you chose to eat a whopping 150 grams of chocolate, you would be consuming almost 900 calories and 228% of your total fat requirement for the day.
This is why portion control is absolutely essential when it comes to dark chocolate.
I hope this list will show you that not all high-fat foods should be avoided. Natural fats are healthy and critical for your body to function properly.
There are three types of fats:
- saturated (a lot of them are found in animal and solid vegetable fat, great for cooking);
- monounsaturated (a large amount is found in almond, avocado and olive oils);
- polyunsaturated (found in all vegetable fats).
Useful properties of vegetable fats:
- They contain essential polyunsaturated acids. Omega-3 and Omega-6. They are vital to our health. The body cannot produce them on its own. The only way they get it is through food.
- Polyunsaturated fatty acids prevent thrombosis, inflammation, and increased blood pressure. They help the immune system to work in full force, contribute to proper digestion.
- The product contains substances that improve tissue regeneration. Due to this property, the aging process of cells slows down.
- Natural oils (especially first cold pressed) contain a lot of vitamin E. It is an antioxidant that helps the body fight free radicals. It is also called the "vitamin of beauty and youth." Hence the beneficial effect of vegetable liquid fats on the skin.
- Plant-based saturated fats contain less bad cholesterol. Liquid oils prevent the development of atherosclerosis.
Harm
There are a lot of vegetable fats. All of them can be combined into two large groups:
- hard;
- liquid (oils).
Each specific product in its own way can harm the body. Consider the common for all vegetable fats.
Harm of vegetable fat:
- Frequent and large amounts of the product in food can cause infertility in women. This is due to an imbalance of fatty acids: they began to eat more vegetable oil, less animal fats.
- After processing at high temperature, polyunsaturated fats are oxidized. In this form, they lead to thinning of the walls of the arteries and their subsequent rupture.
- Oxidized substances are not absorbed by the cells of the body and are not used by them as an energy resource. They float in the bloodstream, gradually settle on the walls of blood vessels. The result is obesity, heart disease, cancer.
- Altered polyunsaturated fats help generate free radicals. The risk of diseases of the gastrointestinal tract, oncology increases.
calories
All types of liquid vegetable fat contain 900 kcal. Calculate the energy value depending on the measure of weight:
The number of calories an adult needs daily depends on a number of factors:
- age;
- height and weight;
On average, an adult needs 2,500 to 4,500 calories per day. The lower limit is for people engaged in mental work. The top is physical. Of course, few people will eat vegetable fat in its pure form. But for cooking, for dressing salads, it is often used. Therefore, calories must be taken into account. Especially those categories that need dietary nutrition.
Contraindications
- The main food element of vegetable oils is fats. These are high calorie foods. Therefore, people who are prone to fullness should not abuse vegetable fats.
- To reduce costs, industrial corporations use chemical solvents in the processing of cotton, soybean or rapeseed seeds. Subsequently, all these chemicals settle in the liver and are absorbed into the blood. The situation is exacerbated by repeated processing of plant materials. Therefore, you need to use oils produced by cold pressing.
The nutritional value
The food industry produces several types of vegetable fats. Consider the most popular:
| Type of fat | Saturated fats | Monounsaturated fats | Polyunsaturated fatty acids | Oleic | ||
| Total | linolenic | linoleic | ||||
| rapeseed | 7.37 | 63.28 | 28.14 | 9-11 | 19-21 | - |
| Coconut | 91 | 6 | 3 | - | 2 | 6 |
| Corn | 13 | 28 | 55 | 1 | 58 | 28 |
| cottonseed oil | 26 | 18 | 52 | 1 | 54 | 19 |
| Linen | 6-9 | 10-22 | 68-89 | 56-71 | 12-18 | 10-22 |
| olive | 14 | 72 | 14 | 2 | 9-20 | - |
| Palm | 49 | 37 | 9 | - | 10 | 40 |
| Peanut | 17 | 46 | 32 | - | 32 | 48 |
| soybean | 16 | 23 | 58 | 7 | 50 | 24 |
| Sunflower | 10 | 45 | 40 | 0.2 | 39.8 | 45 |
The data in the table is given as a percentage of the total fat content. In one hundred grams of the product - 90-100 grams of fat. There are no proteins or carbohydrates in vegetable oils.
Vitamins and minerals
| Oil name | Vitamins and minerals, in mg (per 100 g of oil) and as a percentage of the daily value for an adult | ||||
| Vitamin E | Vitamin K | Iron | Phosphorus | Zinc | |
| Rapeseed | 18.9 (126) | - | - | 2 (0.3) | - |
| coconut | 0.09 (1) | 0.5 mcg | 0.04 (0.3 | - | - |
| corn | 18.6 (124) | - | - | 2 (0.3) | - |
| Linen | 2.1 (14) | - | - | 2 (0.3) | - |
| olive | 14 (80.7) | 62 mcg (59) | 0.4 (2.2) | - | - |
| Palm | 33 (220) | - | - | 2 (0.3) | - |
| Peanut | 15.7 (105) | - | - | - | 0.01 (0.1) |
| soybean | 17 (114) | - | 0.05 (0.3) | 2 (0.3) | 0.01 (0.1) |
| Sunflower | 44 (293) | - | - | 2 (0.3) | - |
All vegetable fats contain a lot of vitamin E. But it will bring maximum benefit if the product is not exposed to strong heat.
healthiest fats food list
Ever since fat has been demonized, people have been eating more sugar and processed foods. As a result, people become more and more ill.
However, times are changing. Studies show that fat, including saturated fat, is not unhealthy (,).
All types of healthy foods that contain fat are now recognized by scientists as healthy foods. Here are 10 high-fat foods that are actually incredibly healthy and nutritious.
Natural, unrefined olive oil contains vitamins E and K, and is rich in powerful antioxidants. Some of these antioxidants may fight inflammation and help protect blood LDL particles from oxidation ( , ).
It has also been found to be associated with lower blood pressure, improved cholesterol markers, and all sorts of benefits associated with the risk of developing cardiovascular disease ().
Summary:
Unrefined natural olive oil contains healthy fats and helps prevent heart and vascular disease, type 2 diabetes and inflammation.
Whole eggs were considered unhealthy because the yolks are high in cholesterol and fat. In fact, one egg contains 212 mg of cholesterol, which is 71% of the recommended daily intake. In addition, 62% of whole egg calories come from fat ().
However, new studies have shown that cholesterol in eggs does not affect blood cholesterol levels, at least in most people ().
In fact, eggs are one of the few on the planet. They are rich in vitamins and minerals, and contain almost all the nutrients we need.
Eggs are also a food that helps to lose weight. They are filling and high in protein, the most important nutrient for weight loss ().
Despite their high fat content, people who replace breakfast cereals with eggs end up consuming fewer calories and losing weight ( , ).
This product contains vitamins A, B and E, calcium, iron, potassium, magnesium and flavonoids (plant antioxidants). It is so rich in antioxidants that it showed one of the highest results, even ahead of ().
Some of the antioxidants present in it have strong biological activity and can lower blood pressure and protect blood LDL cholesterol from oxidation ( , ).
Studies also show that people who eat dark chocolate 5 or more times a week have more than half their risk of dying from cardiovascular disease compared to people who don't eat it at all ( , ).
There are also some studies showing that dark chocolate can improve brain function and protect the skin from damage caused by sun exposure ( , ).
Just be sure to choose a quality dark chocolate containing at least 70% cocoa, as it contains the highest amount of flavonoids.
Summary:
Dark chocolate is high in healthy fats, nutrients, and antioxidants. It is very effective in improving cardiovascular health.
This fish is rich in cardiovascular-healthy omega-3 fatty acids, high-quality proteins, and all sorts of important nutrients.
Studies show that people who eat fish tend to be much healthier and have a significantly lower risk of developing cardiovascular disease, depression, dementia, and all sorts of common diseases ( , , ).
If you can't (or don't want to) eat fish, then taking fish oil may be good for your body. Cod liver oil is the best - it contains all the omega-3 fatty acids you need, as well as plenty of vitamin D.
Summary:
Fatty fish like salmon, mackerel and herring are rich in important nutrients, especially omega-3 fatty acids. Eating oily fish has been linked to improved health and reduced risk of all kinds of diseases.
Natural yogurt is incredibly healthy. It contains all of the same important nutrients as other dairy products, but on top of that, it also contains probiotic bacteria, which can have powerful positive effects on your health.
Studies show that eating yogurt can lead to significant improvements in digestive health and may even help fight cardiovascular disease and obesity ( , , ).
Unfortunately, many of the yogurts sold in grocery stores are low in fat and contain sugar. It is better to avoid the use of store-bought yogurts and use homemade yogurts whenever possible.
Summary:
Natural yogurt contains fats that are healthy for the cardiovascular system, and in addition contains probiotic bacteria that improve the health of the gastrointestinal tract.
Avocado is different from most other fruits. While most fruits are mostly carbohydrates, avocados are rich in healthy fats. In fact, 77% of the calories from an avocado are found in its fat, which makes this fruit more fatty than most animal products ().
The main fatty acid in avocados is a monounsaturated fat called oleic acid. This fatty acid is also found in high amounts in olive oil and has been linked to various health benefits ( , ).
Avocado is one of the best sources of potassium. It contains 40% more potassium than, which are famous for their high content of this trace element.
Avocados are also a great source, whereby this fruit helps (bad cholesterol) and while raising HDL (good cholesterol) levels ( , , ).
Even though avocados are high in fat and calories, one study shows that people who eat the fruit regularly tend to lose weight and have less belly fat than those who don't ().
One medium avocado has about 23 grams of fat, but it's mostly monounsaturated fat. Plus, a medium avocado covers 40% of your daily fiber needs, is naturally sodium and cholesterol free, and is a good source of lutein, an antioxidant that can protect your eyesight.
When eating avocados, keep in mind that this fruit contains quite a lot of calories, so try to eat no more than 1/4 of an avocado at a time.
Summary:
The avocado is a fruit that consumes 77% of its calories from its fat. This fruit is an excellent source of potassium and fiber and has been shown to be very beneficial for human cardiovascular health.
Chia seeds are not usually perceived as a "fatty" food. However, 100 grams of chia seeds contain 31 grams of healthy fats. Considering that almost all of the carbohydrates in chia seeds are fiber, most of the calories in them (80%) actually come from fat. This makes them an excellent fatty plant food.
And it's not just any fat - most of the fat in chia seeds is a healthy omega-3 fatty acid called alpha-linolenic acid (ALA).
Chia seeds also have numerous health benefits that help lower blood pressure and reduce inflammation in the body ( , ).
They are also incredibly nutritious. In addition to being rich in dietary fiber and omega-3 fatty acids, chia seeds are also rich in minerals.
Summary:
Chia seeds are very rich in healthy fats, especially an omega-3 fatty acid called ALA. They are also high in fiber and minerals, and have numerous health benefits.
Cheese is incredibly nutritious. This makes sense given that a whole glass is used to produce one dense piece of cheese. Cheese is an excellent source of calcium, and phosphorus, and contains all kinds of other nutrients ().
It is also very rich in protein - 100 grams of cheese can contain 20 to 40 grams of high-quality protein. Cheese, like other high-fat dairy products, also contains powerful fatty acids that have been linked to various health benefits, including a reduced risk of type 2 diabetes ().
Summary:
Cheese is incredibly nutritious. Just one bite contains as many nutrients as a glass of milk. It is an excellent source of vitamins, minerals, quality proteins and healthy fats.
10. Coconuts and Coconut Oil
Coconuts and coconut oil are the richest sources of saturated fat on the planet. In fact, about 90% of the fatty acids in them are saturated.
Populations that consume high amounts of coconut do not have high rates of cardiovascular disease and are in excellent health (43).
Summary:
Coconuts are very rich in medium chain fatty acids, which are metabolized differently than other fats. They can reduce appetite, increase fat burning, and provide numerous health benefits.
As you can see, the healthiest fats, the list of foods you saw above, allow you to maintain optimal levels of heart and blood vessel health, prevent the development of obesity, type 2 diabetes, inflammation, stress, brain diseases and many other diseases and pathological conditions.
Modern people pay a lot of attention to the quality and composition of the diet. A carefully selected diet helps with intense physical exertion. He is also responsible for what levels of emotional stress will pass without consequences.
Composition of products
Any product, like fuel for the body, can be conditionally represented in the form of parts:
- energy;
- construction;
- auxiliary, performing the functions of regulation;
- critical to human life.
The general imbalance of any component in the consumed products leads to disturbances in the functioning of the body.
Energy substances in products
Fats in foods are a slow source of energy. It takes a long time for the body to break them down. Functions of fats:
- Maintaining a constant energy level.
- Stocks to provide all body systems.
- transport of vitamins.
- Thermal and mechanical insulation.
- In combination with minerals and vitamins building function.
- Regulation of metabolic processes.
Fats in foods are the most important part of the food you eat. Without them, the clear and stable operation of all systems and organs will be disrupted.
Their lack contains another danger - vulnerability. The slightest malnutrition or a change in environmental conditions will be real shocks to life.
Products and their fat content
If you read the composition on the package, you will notice that the manufacturer indicates the rate of fat content in 100 g of the product. But a person needs a certain amount of a substance per day. According to the research of modern nutritionists, it is possible to derive a specific norm for the consumption of fats in foods for an individual. The norm of fat in a person's daily diet is 70-154 g for men and 60-102 g for women.
The content of fats in products of different groups
| Name | Percent Daily Value Per 200g Serving | ||
| Vegetable oil | |||
| animal fat | |||
| Butter | |||
| Margarine | |||
| Mayonnaise | |||
| Hazelnut | |||
| Raw smoked brisket | |||
| Cod liver | |||
| Walnut | |||
| ducks | |||
| Almond | |||
| Sunflower seeds | |||
| Dry yolk | |||
| Pork fat | |||
| Smoked sausage | |||
| Peanut | |||
| Puff pastry with cream | |||
| Egg powder | |||
| milk chocolate | |||
| geese | |||
| Pork stew | |||
| Swiss cheese | |||
| Pork sausages | |||
| Acne | |||
| Russian cheese | |||
| Halva tahini | |||
| Sunflower halva | |||
| Boiled sausage | |||
| Puff pastry with apple | |||
| Dairy sausages | |||
| Whole milk powder | |||
| Cheeses and curd masses | |||
| Ham | |||
| saury large | |||
| Brynza | |||
| Sour cream 20% | |||
| Herring | |||
| Beef stew | |||
| Fat cottage cheese | |||
| Soya | |||
| Pork tongue | |||
| sausage mince | |||
| Tourist breakfast (pork) | |||
| Mutton | |||
| Salmon | |||
| Caviar caviar granular | |||
| Processed cheese | |||
| quail egg | |||
| Rabbit | |||
| Beef | |||
| Chicken egg | |||
Useful functions of fats
Maintaining a constant energy level
A person eats differently. Every day the body consumes various foods, the number of calories is not constant. Healthy fats are needed to smooth these surges.
They form a depreciation reserve. For example, the body does not receive the required amount of energy. As a result, useful fat reserves begin to break down, containing the necessary energy supply.
Lack of energy is a frequent occurrence during illness. The body needs calories. High temperature and intensive transport of nutrients are a necessary condition for recovery. At the same time, there may be a loss of appetite and a decrease in digestive functions. Fats play the role of the only source of energy, providing the necessary functionality of all systems. Therefore, very thin people get sick hard and for a long time, in comparison with individuals of normal or dense physique.
emergency supplies
Do not think that we are talking about hunger as such. As a result of a disruption in the functioning of some body systems, primarily the digestive system, a picture of zero absorption of nutrients can be observed. This can be caused by reactions to drugs, poisoning, allergies. The most common case is water loss. Severe diarrhea, dysentery, food poisoning, salt imbalance. In this case, the last useful reserves in the form of a fatty layer are used. During the splitting, water and energy are produced.
transport function
Many vitamins, which are vital catalysts for processes, are dissolved and transported with the help of fat and fatty acids. Without this, they simply do not digest. What vitamins are very important:
- A - functioning and adaptation of vision;
- D - vitamins of this group are responsible for the formation and restoration of bone tissue;
- E - provides nutrition to skin cells, regeneration of integuments and membranes of internal organs, as well as vessel walls;
- K - is responsible for coagulation, bone metabolism, kidney function, synthesis of complex protein molecules.
Thermal and mechanical functions
A layer of fat protects against hypothermia. It's not just about the subcutaneous layer. The body builds up similar protective zones around important organs to insulate them and prevent heat loss. In addition, the layer of adipose tissue protects against mechanical stress - sharp blows or shocks. It acts as a shock absorber, preventing injury.
Role in the building processes of the body
Fat and fatty acids, along with minerals and vitamins, are an integral part of many processes associated with the formation of structures. For example, bones with an insufficient amount of fat will be fragile, their growth slows down. The walls of blood vessels recover more slowly, the lack of fats, especially of plant origin, makes them fragile.
All cellular structures contain fat and its derivatives. This substance is responsible for the condition and appearance of the skin. The most important human organ - the brain - consists of 60% of adipose tissue.
Regulator of processes in the body
Fatty acids are catalysts for processes responsible for changing metabolism. A person is able to adapt to changes in climate, rhythm of life, loads of various kinds. Foods may appear and disappear in the diet. The body can change over a very wide range. All processes responsible for such variability are based on the use of unsaturated fatty acids. They are formed during the breakdown of fat from food.
Origin of fats
These important substances for the functioning of the body are of plant and animal origin. In terms of usefulness for humans, animal products are in the background. Fats of this type form saturated acids, which the body can perfectly synthesize itself in the required quantities. Animal fats play the role of an energy source. But when converted, an excess of fatty acids is obtained, which upset the balance. Assimilation of protein worsens, diabetes, rapid obesity may develop.
Vegetable products and fats are a source of unsaturated acids that are involved in many key processes. Molecules of vegetable fats are useful, they are quickly broken down by the body. "Vegetarian" products help the body adapt to changing living conditions, regulate the metabolism of cholesterol and other substances, and help the transport of vitamins and minerals. Food of this kind contains fiber, which favorably affects the functioning of the digestive system and intestines.
You should not get involved in fatty foods. The habit of the body to create a reserve can quickly turn into a painful state, which is very dangerous.
The danger of obesity
Huge reserves of subcutaneous fat are unnecessary and harmful.
- The first and most important danger is the load on the heart and the inefficient functioning of the circulatory system. The entire mass of fat is penetrated by the smallest capillaries. It is physically very difficult for the heart to pump blood through such small vessels in a huge volume. Therefore, blood pressure rises, heart rate increases. In addition, the load is unstable. An arrhythmia or heart murmur may develop.
- The second danger is mass. This is a load on the joints and bones. Obesity develops in most cases when the skeletal structure is already formed. As a result, the body no longer has time to strengthen the joints and increase the thickness of the bones. Legs start to hurt. If a person moves a lot while being overweight, there may be problems with the tendons where they attach to the bone. Muscles are able to create force with a large margin, and connective tissues and connection points cannot withstand the load.
- The third danger is the burden on the organs. There is pressure and shape change. Malfunctions may occur, most often this concerns the pelvic organs and the pulmonary system. Reducing the useful volume of the breast is inevitable. There are even cases of stopping breathing during sleep.
Fats are a necessary and important component of food for the body to work. But always remember to balance. You should not bring the situation to the point where an excess of these substances will cause disruption of the functioning of vital systems.
Plan your meals carefully, follow the regime, do not expose yourself to extreme loads. And then health will be strong and life will be beautiful.
Surely you guess that fats in food are often the cause of extra waist. This is true: it is in fats that the largest number of calories lies, and a person’s love for fatty foods can sometimes be difficult to handle. Few people adhere to the norm - fats should make up no more than 20% of the daily diet (this is about 40-50 g). Chips, any fried food, confectionery creams, sausages - all this allows you to quickly exceed the norm, even if you have eaten very few of these products. If you choose low-fat foods, chances are you'll have far fewer problems with being overweight.
We can conditionally divide everything we eat into several groups, based on the amount of fat in foods. According to the fat content per 100 grams of the product, five categories can be distinguished, which indicate which foods are rich in fat and which are low-fat.
- Foods high in fat (more than 80 grams). These are vegetable, butter, ghee (mostly vegetable fat is presented in products of this kind), margarine, lard, cooking fats. All this should be used in food in a limited way, since such products can lead to rapid weight gain if they get carried away too much.
- Foods high in fat (20 to 40 grams). These are almost all types of cheese, cream and fat sour cream (from 20% fat), ducks, geese, pork, as well as sausages of all kinds, milk sausages, sprats, any cakes, chocolate, halva. Such products should also be used very carefully and moderately, because, unlike the first group, which is usually used little by little, many people do not know the measure in these products.
- Moderate fat foods (10 to 19.9 grams). These are fatty cottage cheese, cheeses, ice cream, eggs, lamb and chickens, beef sausages, tea and diet sausages, as well as fatty fish - salmon, sturgeon, saury, herring, caviar. These products are recommended to be consumed regularly, since they, with a relatively low fat content, can easily fit into any diet, which is why they become the basis of a correct, balanced diet.
- Foods with a low fat content (from 3 to 9.9 grams). These are milk, fat yogurt, semi-fat cottage cheese, beef, lean lamb, horse mackerel, mackerel, pink salmon, low-fat herring, muffin, sprat, and fondant sweets. Such foods can be included in the diet without fear, because even if you eat them relatively much, it will not harm you and your figure so much, but it will give the body the necessary fats.
- Low fat foods (less than 3 grams). These are beans, cereals, protein milk, low-fat cottage cheese, cod, hake, bread, pike perch, pike. It is absolutely safe to eat these products, they are suitable even for those who adhere to weight loss.
Needless to say, foods containing fats have varying degrees of usefulness for the body. It depends on the type of fat.
Fats in food: good and bad
Unsaturated and polyunsaturated fats for humans are the most useful, and they are in 
available vegetable oil. Saturated fatty acids, on the contrary, are solid, difficult to digest and not very useful for humans (these are mutton and beef fats, lard, palm oil). Foods with saturated fats should be limited in the diet. So let's recap:
- Foods containing saturated fats- cheese, egg yolk, lard and meat, lard, shrimp and lobster, milk and dairy products, chocolate, cream, palm, coconut and butter.
- Foods containing unsaturated fats- peanuts, olives, poultry, avocados, game, cashews, olive and peanut oils.
- Foods containing polyunsaturated fats- almonds, seeds, walnuts, fish, corn, linseed, rapeseed, cottonseed, sunflower and soybean oils.
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