 According to nutritionists, a person should not consume more than 35 grams of fat per day and only up to 15% of a meal should be constituted by fats. However, the exact values vary from individual to individual depending upon factors such as age, sex, lifestyle, constitution, and the health condition. Monounsaturated fat is present in canola, olives, peanuts, and avocados. It lowers the LDL cholesterol level in the blood. Therefore, its deficiency is known to increase the risk of cardiovascular disease. If taken in excess, it can lead to fatty degeneration in various parts of the body, especially in the liver.
Polyunsaturated fat, i.e. linoleic acid and α-linolenic acid, are both precursors of eicosanoids. While sunflower seeds, safflower, sesame, and many other nuts or seeds are good sources of linoleic acid; canola, fish, soybeans, and flax seeds are rich in α-linolenic acid. Meat and eggs contain the same in smaller amounts. Linoleic acid plays an important role in cell signaling and various physiological functions of the skin. α-linolenic acid, on the other hand, is essential for the proper development of the nervous system. A deficiency of these fats can lead to tiredness, reduced stamina, dry skin, growth disorders, and insufficiency of the fat-soluble vitamins A, D, and E. If consumed in excess, they can lead to the formation of atherosclerotic plaques and trigger damage to tissues by free radicals.
Saturated fats are present in foods like veal, lamb, pork, poultry, beef, lard, cream, fat, cheese, butter, palm oil, and coconut oil. Trans fats are found in fried or baked commercial products, crackers, cookies, pork, lamb, beef, and butter. Cholesterol is found in sizeable amounts in eggs and liver. There is no special role for these nutrients other than as energy sources. All three of them are bad for health and are known to increase the total and LDL cholesterol concentrations in the blood, which can lead to fatty changes in the blood vessels. This can eventually lead to a heart attack or stroke. So, the next time you think about gulping down a cheese sandwich, butter chicken, or a fresh cream pastry, give it a second thought!
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Tags: Age, Avocados, Beef, Butter, Canola, Cheese, Cholesterol, Coconut oil, Constitution, Eggs, Fat, Fatty, Fish, Flax seeds, Health, Lamb, Lard, LDL cholesterol, Lifestyle, Linoleic acid, Liver, Meat, Monounsaturated fat, Nutritionist, Nuts, Olives, Palm oil, Peanuts, Polyunsaturated fat, pork, Safflower, Saturated fats, Seeds, Sesame, Sex, Soybeans, Sunflower seeds, Trans fats, Veal, α-linolenic acid
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