Foods that are considered fatty usually taste good, and they are often used as comfort foods. While eating fatty foods occasionally may not lead to health problems, consuming too much of them can contribute to the development of many chronic diseases. However, some fatty foods, such as fatty fish, can actually be part of a healthy eating plan. The goal is to identify the fats that are harmful and then take steps to limit them.
Increase Bad Cholesterol
Saturated fats should be eaten in moderation or not at all. The recommendation is that fats should not exceed 25 to 35 percent of daily caloric intake, and only 7 percent of that should be from saturated fats. Saturated fats increase the bad kind of cholesterol called low density lipoproteins or LDLs. LDLs are harmful because it is stored in the body. As cholesterol levels rise, plaque builds up along the blood vessel walls, which causes the blood vessels to become narrow and hard. This in turn reduces blood and oxygen flow to the heart and brain. When blood flow becomes too restricted, a heart attack or stroke can occur. Saturated fats are found in butter, cheese, whole milk, ice cream, cream, fatty meats as well as some vegetable oils, such as coconut, palm and palm kernel oils.
Decrease Good Cholesterol
Foods that contain trans fats need to be eliminated from the diet as much as possible. Trans fats are created when liquid oils are converted into semisolid fats during a process called hydrogenation. Hydrogenation is done to increase the shelf life of processed foods. Trans fats are known to lower high density lipoproteins, or HDLs. HDLs are considered the good kind of cholesterol because they take LDL cholesterol out of the body. When using diet to manage or prevent heart disease, the goal is to lower LDL levels and raise HDL levels. When HDL levels drop below 60, the risk for heart disease rises. Trans fats are most commonly found in fried foods and commercially baked cookies, crackers and pies. Some restaurants use them as well.
Contribute to Obesity
Fatty foods are high in calories, so consuming them can lead to becoming overweight or obese. For example, 1 g of protein or carbohydrate contains 4 calories, while 1 g of fat contains 9 calories. Any excess calories consumed from any type of food, even fat-free food, will eventually be stored as fat in the body. By focusing on eating low-fat proteins and healthy carbohydrates such as fruits, vegetables and whole grains, you can eat twice the amount of food for the same number of calories. This helps the body to stay full longer and curbs binge eating. Obesity is linked to a higher risk of coronary artery disease, high blood pressure, type 2 diabetes, gallstones, breathing problems and some forms of cancer.
Raise Body Mass Index
While not a direct measurement of body fat, the body mass index, or BMI, is a tool that can define an individual's risk for disease. BMI is calculated by dividing your weight in pounds by 705, then dividing by your height in inches twice. BMI readings of 25 and above are considered to be overweight; a BMI of 30 or more indicates obesity. Eating too much fatty foods can raise BMI readings and the risk for many chronic diseases. Extra body weight and fat also places pressure on the back and joints and can contribute to chronic pain.
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