Choose to eat fatty foods that are appropriate for your body. And you should avoid foods such as trans fats. If consumed in excessive amounts. It will cause high levels of fat in the arteries. Which can have a negative effect on health .
Dr. Somsak Akkasin, Director-General of the Department of Medical Services, said fat is an important source of energy for the body. It is a source of essential fatty acids for growth. Maintaining skin balance Being the source of many hormones, fat also has a role in the transport and absorption of fat-soluble vitamins, including vitamin A, vitamin E and vitamin K, etc. Consuming certain types of fat in excessive amounts. It will have a negative effect on the body, especially trans fats that cause inflammation of the blood vessels, increasing the risk of coronary artery disease. Resulting in ischemia of the heart muscle. And there is a risk of having a stroke.
Dr. Anek Kanoksin, Director of the Institute of Chest Diseases, Department of Medical Services, added that Fat from food can be divided into 4 main types: saturated fat (Saturated fat), monounsaturated fat. (Monounsaturated fat), polyunsaturated fat (Polyunsaturated fat) and trans fat (Trans fat)
Saturated fat
is solid at temperatures below 25 degrees Celsius. It is often found in food sources such as meat and dairy products such as pork, beef, chicken with skin on, tallow, butter, cheese,สมัคร ufabet and some vegetable oils as well. Contains saturated fatty acids such as palm oil or coconut oil. Suitable for frying at high heat.
monounsaturated fat (Monounsaturated fat)
is often found in vegetable oils such as olive oil, sesame oil or safflower oil, avocados, fatty acid-rich fish such as tuna, mackerel or salmon, and various nuts or grains. Monounsaturated fats help reduce bad cholesterol levels. Reduce the risk of heart disease and stroke. Including making the body receive essential fatty acids that it cannot produce on its own. Less heat resistant than saturated fat. Can be stir-fried or fried.
Polyunsaturated fats (Polyunsaturated fat)
is often found in vegetable oils such as soybean oil. corn oil or sunflower oil Various nuts and seeds This type of fat reduces bad cholesterol levels in the blood. Reduce the risk of heart disease and stroke. Provides nutrients that strengthen cells in the body and thus getting essential fatty acids into the body Can’t produce it yourself, such as omega 6 and omega 3, but fats that are least resistant to heat. Consuming monounsaturated and polyunsaturated fatty acids provides more benefits to the body than consuming saturated or trans fats.
Trans fat (Trans fat)
is caused by the use of Polyunsaturated fat is transformed by adding air bubbles from partially hydrogenated oil (Partially Hydrogenated Oil) in vegetable oil, causing it to change from liquid to solid or semi-liquid state, becoming saturated fat such as margarine, white butter, margarine, cream. Artificial and in addition to trans fats that are produced ourselves Trans fats can also be found naturally in animal products such as meat and milk. But there is a small amount. Consumption of trans fats results in an increase in bad cholesterol (LDL) levels. Reduces good cholesterol (HDL) levels, thus increasing the risk of coronary heart disease and stroke. It also causes obesity, diabetes, and high blood pressure. Liver dysfunction Gallstones in the gallbladder Therefore, we should avoid foods that contain this type of fat.
Detection of blood lipid levels It measures the levels of cholesterol and triglycerides.
Cholesterol is a combination of fat and protein, also called lipoproteins. (Lipoprotein) Our body only gets cholesterol from the food we eat from outside, coming from animals. It is not found in foods that come from plants. And the body can also synthesize cholesterol on its own. Cholesterol is an important component of the cell walls of every human cell. It is also a component of bile and plays an important role in hormone production. lipoproteins in the blood Can be divided into 4 types, arranged according to The lowest-density molecule to the highest-density molecule is chylomicron, very low density lipoprotein (VLDL), low density lipoprotein (LDL), and high density lipoprotein (HDL). In general, blood tests can classify cholesterol subtypes. can be
- Good cholesterol (High-Density Lipoprotein cholesterol: HDL-C) is a lipoprotein that reduces the amount of bad lipoproteins that cling to the blood walls in the body. Having the right amount of lipoproteins reduces your risk of heart disease. myocardial ischemia and cardiovascular disease, etc.
- Bad cholesterol (Low-Density Lipoprotein cholesterol: LDL-C) if there is a large amount in the bloodstream, it will accumulate in the artery walls, causing inflammation. It can cause blood vessels to narrow and harden. In the long term, this results in coronary artery disease.
Triglycerides (Triglyceride) is a fat found in foods of both plant and animal origin. and is an important source of energy When the body receives more energy than necessary from carbohydrates or foods high in sugar or high amounts of alcohol, it is converted into triglycerides and accumulates in adipose tissue, causing obesity and type 2 diabetes.
Choosing to consume only one type of fat alone It may have a negative impact on your health in the long run. Therefore, it is best to eat the right amount of fat. The type of fat must also be taken into account. By choosing to eat only a small amount of bad fats and eat mainly good fats Minimize the intake of foods containing trans fats. The World Health Organization (WHO) recommends that foods containing trans fats should not exceed 1% of our energy intake. The average energy that should be received is 2,000 kilocalories per day. This means that we should not eat foods containing more than 2.2 grams of trans fat per day.
In addition to choosing food, what is important and indispensable is regular and consistent exercise. You may choose to walk. Jogging, yoga, or any favorite activity for 30 minutes a day, 3-5 days a week. For good heart health Healthy blood vessels Able to stay away from various diseases