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Title : All You Need to Know About Fats and Oils
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All You Need to Know About Fats and Oils

Fats They have gained a bad reputation in recent years and often considered bad of a healthy lifestyle.

Many people who follow a weight loss diet fat are completely in search of a quick and drastic weight loss solution. However, fats are necessary because they are a rich source of energy. But when consumed in excess, they increase the risk of obesity, heart disease, stroke and cancer.

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Fats and Oils: Everything you wanted to know

fats play an important role in promoting the absorption of the four important fat soluble vitamins (a, D, e and K). Fats also impart a feeling of fullness and satisfaction and thus delay the onset of hunger. Along with proteins, fats are the main components of body fluids and cell membranes and therefore play a vital role.

All fats are high in calories. If you are trying to lose weight, you still want to limit the amount of fat that eat.The American Heart Association (AHA) and the National Institute of Nutrition (NIN) recommend that total fat intake should be limited to 15- 30 percent of your total calories.

fats that increase the chance of heart disease and stroke

saturated fat, trans fat, cholesterol and increase your level of cholesterol in the blood and can cause a buildup of materials that can clog blood vessels. The blood supply to the heart can be blocked, leading to a heart attack. A blockage in the blood vessels to the brain can result in a paralysis/stroke.

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Saturated fats

These fats include butter, coconut oil, butter, cheese , whole milk, cream, egg yolks, lard, and the skin of poultry, red meat and processed meat like sausages, ham and bacon. Plant sources of saturated fats are coconut oil, cocoa butter and palm kernel oils.

Ghee, butter and coconut oil are easily digested and absorbed so it is recommended for infants, young children and those suffering from certain medical conditions.
Saturated fats are not good for the heart. Raise your cholesterol levels and increase the risk of heart disease. That's why the AHA and NIN recommended that the daily intake of saturated fat should be limited to 8-10 percent of total calories. You can reduce the amount of saturated fat in the diet, avoiding fried foods and butter, give up bacon and sausage, buy low-fat or fat milk and dairy products, and avoid red meat.

trans fatty acids

years, processors commercial food they found they could add hydrogen to vegetable oil to make a product of solid fat. The result was the margarine and vanaspati / Dalda. At first, everyone thought that these hydrogenated fats also called "trans fatty acids" or simply "trans fats," which was great, because they contain no cholesterol. Using margarine instead of butter it was considered the healthiest thing to do.

But now we know better. Clinical studies show that trans fats tend to raise LDL (bad) cholesterol and lower HDL cholesterol (good). According to the well-known Framingham Heart Study, eat only one extra tablespoon margarine can increase the chances of a man suffering a heart attack by 10 percent.
Recent studies have suggested that trans fats may also increase the chances of infertility, the development of some cancers, including breast and colon cancer. the risk of preeclampsia of a pregnant woman increases greatly and may harm the fetus. For people with diabetes, trans fats decrease your body's response to insulin.
The NIN recommends restricting trans fats to less than 2 percent of your total fat intake.

The sources of trans fats are bakery products, margarine, vanaspati / Dalda, ready to eat (processed foods), fried foods like samosas, bhajias, fries, chips, etc. . and sweets like jalebis, gulab jamun etc. Opt for milk and low fat dairy products. A recent study showed that flaxseed is considered roasting is good for lowering cholesterol and triglycerides increased the amount of trans fats. Therefore, avoid eating roasted flax seeds. It may not be as healthy as you think.
sure to also read food labels and look for trans fat before you buy any product

cholesterol diet

something the body produces cholesterol in the blood. The rest comes from the foods we eat. Dietary cholesterol is only found in foods of animal origin. It is important to note that vegetable oils do not contain cholesterol and companies that promote their oils as free cholesterol are only deceives him.
sources of cholesterol are milk and dairy products, butter, lard, egg yolks, liver, brain and other organ meats, red meat and poultry

dietary cholesterol
Your cholesterol intake should be limited to less than 200 mg / day. One can reduce both the consumption of saturated fats and cholesterol by limiting consumption of foods rich animal fat such as butter, lard, meat, eggs and organ meats and consumption of low-fat (skim) milk instead of whole milk. However, the NIN recommends consumption of eggs (3eggs / week) in view of the various nutritional benefits eggs.

Unsaturated Fats

monounsaturated fats (MUFA)

They are liquid at room temperature, but start to solidify when refrigerated. Monounsaturated fats do not raise cholesterol; therefore, it is recommended that 8-10 percent of their calories from fat is derived from monounsaturated fats. The sources of monounsaturated fatty acids are avocados, olive oil, peanut oil, canola oil, rice bran oil, peanut butter, nuts, olives and sesame seeds.

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Polyunsaturated Fats

Polyunsaturated fats are liquid at room temperature and remain liquid in the refrigerator. PUFA consumption should be 8-10 percent of its total energy consumption. They are essential because they can not be synthesized by the body and must be obtained from dietary sources. There are two families of polyunsaturated fatty acids that are essential: Omega-6 and Omega-3

-6 fatty acids Omega

omega-6 fatty acids, also called linoleic acid, lower total and LDL cholesterol levels when taken in place of saturated fatty acids. Also support, reproductive, immune and nervous cardiovascular systems
The sources are safflower, sunflower, cotton, corn, soybean oil, peanuts, rice bran oil, sesame also provide moderate amounts of polyunsaturated fatty acids

The omega-3

fatty acids must ensure that includes more than omega 3 fatty acids in their diet. Omega 3 fatty acids play a key role in promoting good health.Studies show that omega-3 not only to prevent clogging of the arteries, but also protect against diseases like arthritis and colitis, fatty acids reduce the risk of cancer and Alzheimer.
soybean, canola / rapeseed and mustard, pulses like gram Black (kala chana), beans (Rajmah) and cowpea (Lobia), mustard seeds and fenugreek and green leafy vegetables are also a good source of omega 3 fatty acids.

Omega 3 fatty acids

Nuts and oilseeds walnuts, pumpkin seeds and flax seeds are considered a good source of omega 3 fatty acids, but one is forced to eat large quantities to meet the requirement of omega 3. Remember that are also high in calories we have to keep a watch on the amount of nuts and oilseeds we eat.
fish such as mackerel, sardines, tuna and salmon are also rich sources of omega 3. Eating fish, prepared the low road in fat, 2 to 3 times a week gives protection to heart

Choose a combination of oils that maintain a balance in order to give a ratio of polyunsaturated / saturated (PUFA / SFA) of 0.8 to 1.0, and linoleic / linolenic (n-6 / n-3) 5 to 10 in the total diet. To ensure the proper balance of fatty acids in diets based on cereals, it is necessary to increase the (n-3) intake of linolenic acid and reduce the amount of linoleic acid (n-6) obtained from cooking oil. For a good proportion of all kinds of fatty acids, it is advisable to consume more than one type of vegetable oils.
NIN recommended a mixture of two or more vegetable oils to be used in daily cooking. The choice of cooking oil should be as follows:
Rice bran / cottonseed + safflower / sunflower / soybean
bran peanut / sesame / Rice + Mustard
sunflower / safflower + palmolein / olive
peanut / sesame / rice bran + canola
safflower / sunflower + peanut / sesame / rice bran
bran peanut / sesame / rice + soybean
palmolein + soybean
safflower / sunflower + palmolein + mustard

vegetable oils also contain some useful features such as lignans (sesame oil), tocotrienols (palm oil), sterols, tocopherols (vitamin e) oryzanole and tocotrienols substances ( rice bran oil), carotenoids, all of which reduce cholesterol and have antioxidant properties that oxidative damage repair due to aging, inflammation that occur in chronic diseases. Some of the useful components are lost during the refining of oils, so use cold-pressed oils are recommended filtered.
Talk to your nutritionist and find out what is the best oil for you and your family.

When frying, use oils that have increased stability and a high smoke point. People often opt for olive oil as they think is healthy, but not recommended fry in olive oil, as it has a low smoke point. The common practice of using several times the frying oil is dangerous, because they generate free radicals and form a carcinogenic compound called acryl amide and trans fats that are harmful to our health. In overheating, oil viscosity increases, it becomes darker in color, and becomes stale
Best example is the chips, which have a high amount of trans fat and acrylamide. Therefore, it is advisable not overheat oils. Oil used once for frying can be used to cook for example, to TADKA the dal

sprays kitchen are readily available in the market today and are a good choice non-stick instead of using butter, oil or shortening. It can be sprayed on the plate, oven or microwave dish .The ingredients are extra virgin olive oil, virgin soybean lecithin and water and that are labeled free of calories and fat.

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