They can cause heart disease and lead to all sorts of metabolic…. Monounsaturated fats are healthy fats found in olive oil, avocados and some nuts. This article discusses the potential health benefits of these fats. Many healthy and nutritious foods were unfairly demonized for being high in fat. Here are 9 high fat foods that are actually incredibly healthy. Some fats are better for you than others and may even promote good heart health.
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What are the recommended levels of fat intake? Tips for making sure your diet is balanced. The bottom line. Read this next. What Are the Benefits of Monounsaturated Fats? The 10 Best Sustainable Activewear Brands for The nutrition labels on food packaging can help you cut down on total fat and saturated fat also listed as "saturates", or "sat fat".
Nutrition information can be presented in different ways on the front and back of packaging. But if the type of food in question is usually high in fat, the lower fat version may still be a high-fat food Also, foods that are lower in fat are not necessarily lower in calories.
Sometimes the fat is replaced with sugar and the food may end up having a similar energy content to the regular version. To be sure of the fat and energy content, remember to check the nutrition label on the packet. Find out more about what food labelling terms mean , and how to get a balanced nutritious diet using the Eatwell Guide. Use the Change4Life Food Scanner app app to find healthier food choices when you're shopping. Page last reviewed: 14 April Next review due: 14 April Fat: the facts - Eat well Secondary navigation Food and diet Nutrition and food groups Eating a balanced diet 8 tips for healthy eating The Eatwell Guide Food labels Food labelling terms Reference intakes on food labels Starchy foods and carbohydrates Dairy and alternatives Meat in your diet Fish and shellfish The healthy way to eat eggs Beans and pulses Water, drinks and your health Eating processed foods.
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Calorie checker. Healthy recipes Healthy breakfasts Surprising calorie snacks. However, although well-designed studies have shown a relationship between saturated fat intake and heart disease risk factors, research has failed to discover a significant link between saturated fat consumption and heart disease itself.
For example, a review of 32 studies that included , people found no significant association between saturated fat intake and heart disease A study that followed , individuals from 18 countries for an average of 7. However, there have been conflicting findings, which can be attributed to the highly complex nature of this topic and the design and methodological flaws of currently available research, highlighting the need for future well-designed studies investigating this topic 6.
Most of the studies investigating the effects of saturated fat on disease risk discuss saturated fats in general, which is also problematic. Although its effect on heart disease is by far the most researched and contested, saturated fat has also been associated with other negative health effects, such as increased inflammation and mental decline.
Some evidence suggests that saturated fats encourage inflammation partly by mimicking the actions of bacterial toxins called lipopolysaccharides, which have strong immunostimulant behaviors and can induce inflammation However, research in this area is far from conclusive, with some studies, including a review of randomized controlled trials, finding no significant associations between saturated fat and inflammation Additionally, some studies have demonstrated that saturated fat may have adverse effects on mental function , appetite, and metabolism.
Yet, human research in these areas is limited and findings are inconsistent 24 , 25 , More studies are necessary to investigate these potential links before strong conclusions can be made. Some studies indicate that it may negatively affect other health aspects, but more research is needed.
For example, a diet high in saturated fats in the form of fast food, fried products, sugary baked goods, and processed meats is likely to affect health differently than a diet high in saturated fats in the form of full fat dairy, grass-fed meat, and coconut. Another problem lies in focusing solely on macronutrients and not the diet as a whole.
Rather, these macronutrients are combined through consuming foods that contain a mixture of macronutrients. Lifestyle and genetic variants are important risk factors that should be considered as well, as both have been proven to affect overall health, dietary needs, and disease risk.
Coconut products, including unsweetened coconut flakes and coconut oil, grass-fed whole milk yogurt, and grass-fed meat are just some examples of highly nutritious foods concentrated in saturated fat that may positively affect health. For example, reviews of research have shown that full fat dairy intake has a neutral or protective effect on heart disease risk, while coconut oil intake has been shown to boost HDL good cholesterol and may benefit weight loss 27 , On the other hand, consuming processed foods rich in saturated fats, including fast food and fried foods , has been consistently linked to an increased risk of obesity, heart disease, and numerous other health conditions 29 , Research has also associated dietary patterns rich in unprocessed foods with protection from various conditions, including obesity and heart disease, and reduction of disease risk factors, regardless of dietary macronutrient composition 31 , 32 , 33 , 34 , 35 , 36 , Remember, regardless of what dietary pattern you choose, the most important thing is balance and optimization — not omission.
A healthy diet should be rich in whole, nutritious foods, regardless of macronutrient composition. Saturated fats can be included as part of a healthy diet. Saturated fats have been viewed as unhealthy for decades. Yet, current research supports the fact that nutritious high fat foods can indeed be included as part of a healthy, well-rounded diet. Future well-designed studies are needed to fully understand the highly complex relationship between individual macronutrients and overall health, including saturated fat.
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