Other recent nutrition research suggests that eating more refined carbohydrates like corn syrup and other forms of added sugar has a bigger impact on cholesterol levels and overall heart health than fat. SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
When any fatty food hits your tongue, enzymes in your saliva start to break it down before it heads to the stomach. Instagram content View on Instagram.
Once digested, some fats are used for energy immediately, and any excess is stored in adipose tissue, aka fat. Because of their chemical structure, saturated fats interact differently with the body than unsaturated fats. But recent information has shown that while saturated fats do indeed raise LDL cholesterol, linking them to heart disease may be more complex than we thought.
While it may not be as bad as we once thought, other fats are healthier. Is there a good saturated fat? Are eggs high in saturated fat? What is the difference between saturated and unsaturated solutions? What is the difference between fat and saturated fat? Whats the worst fat for you? What happens to saturated fat in the body? What are the good fats to eat? Remove the skin from chicken before cooking. Eat leaner cuts of beef and pork, and trim as much visible fat as possible before cooking.
Bake, broil, or grill meats; avoid frying. Avoid breaded meats and vegetables. Use fat-free or reduced-fat milk instead of whole milk. Cutting back on saturated fat in the diet means adding something in. That something can have a huge effect — for better or for worse — on cardiovascular health.
Three analyses published in the American Journal of Clinical Nutrition in and offer a fresh look at saturated fats. In one report, researchers from the University of California, Davis, and the Harvard School of Public Health pooled information from nearly two dozen long-term studies of diet and heart disease.
The studies included , men and women who were followed for as long as 23 years. Those in the highest range of daily saturated fat intake were no more likely to have developed heart disease or had a stroke than those in the lowest range.
In the other two reports, the same team and another from Aarhus University Hospital in Denmark looked at what happens when saturated fat is replaced with unsaturated fat or with carbohydrates. Both groups found that cutting back on saturated fat while eating more unsaturated fat is good for the cardiovascular system just what the AHA said back in , while eating highly refined carbohydrates in place of saturated fat isn't.
Cutting back on fat and adding more carbohydrates changes the mix of harmful LDL, protective HDL, and triglycerides, creating a more artery-damaging profile that increases the chances of having a heart attack. When you cut back on saturated fat, replacing it with unsaturated fats or whole grains is good for your heart and arteries, while replacing it with easily digested carbohydrates isn't.
Foods full of saturated fat definitely aren't health foods. But that doesn't make saturated fat a demon, as it has often been portrayed. In moderation, it can be part of a heart-healthy diet. It's wise to limit your intake of saturated fat, but you don't need to go crazy eliminating it from your diet.
For one thing, that's almost impossible to do, since good sources of unsaturated fats, like olive or canola oil, contain some saturated fat as well. For someone who generally takes in 2, calories, that's calories, or about 23 grams of saturated fat. That's the amount in eight pats of butter, three glasses of whole milk, or a Burger King Whopper with fries.
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