Fat adds flavor to the foods you eat, but if you are not careful, it can cause weight gain and harm your heart and brain. There are multiple types of fat, and they are not all bad. Your body needs some fat to survive, especially the essential fatty acids that your body cannot make on its own. To benefit your heart and brain, limit the foods high in bad fats in your diet and focus on foods full of healthy fats.
Saturated Fats
Saturated fats are naturally found in animal products such as red meat, lamb, full-fat milk and butter. Some cooking oils, including palm, palm kernel and coconut oils, also contain high levels of saturated fat. Saturated fat consists of hydrogen atoms bonded to carbon atoms. Unlike unsaturated fats, saturated fats do not form double bonds. The chemical makeup of these fats causes them to become solid at room temperature. Saturated fats affect your heart and brain by raising your cholesterol levels and clogging your arteries. A diet high in saturated fat puts you at increased risk of experiencing a heart attack or stroke. The American Heart Association indicates that calories from saturated fats should make up no more than 7 percent of your daily calorie intake.
Trans Fats
Unlike saturated fats, trans fats are not found naturally in any foods. They are created during food processing to increase shelf life and improve the texture and taste of packaged foods such as cookies, doughnuts and potato chips. According to the AHA, trans fat oils are used commonly to fry fast foods since the oil can be used multiple times. Trans fats increase your chances of heart disease and stroke because they increase your LDL cholesterol. This is the bad cholesterol that forms plaque and clogs your arteries. Try to avoid foods containing trans fats to protect your heart and brain health.
Unsaturated Fats
Unlike other fats, unsaturated fats have a positive effect on the health of your brain and heart. Instead of clogging your arteries, these healthy fats lower your risk of heart disease and stroke by decreasing your cholesterol levels. Monounsaturated fats have one double bond, while polyunsaturated fats have multiple double bonds in their chemical makeup. Unsaturated fats are liquid at room temperature, and you can find them in olive oil, avocado, nuts and fatty fish such as salmon. These foods contain omega-3 fatty acids that are beneficial to your heart and brain health. Replace saturated fats and trans fats in your diet with unsaturated fats. Choose fish instead of fatty meat, and cook with olive oil to increase unsaturated fats in your diet. Although this type of fat is healthier, you must consume it in moderation since too much can lead to weight gain.
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