What is a saturated fat?
Any fat that solidifies in room temperature is a saturated fat. The saturated fat can be identified by its being solid at room temperature; the polyunsaturated and menstruated fats are fats are soft or liquid at room temperature. All three fatty acids are very high in calorie. The average American adult consumes a diet containing nearly 40% of the calories from fat, one third of which is of the saturated variety.
A reduction of the percent of calories from fat from 40% to 10% can reduce the blood cholesterol level around 150 mg/dl. This level can only be achieved by those who strictly follow the vegetarian diet. The diet of the Japanese historically has consisted of a 10% of calories from fat diet and significant ischaemic heart disease has seldom been observed. Today Japanese are consuming a diet averaging approximately 23% of calories from fat and the consequences have been a significant increase in the frequency of heart attack. Thus for diets to be very effective in lowering the blood total and LDL cholesterol levels, the percentage of calories from fat must be reduced to 20% and ideally 10%.
Types of fat
Saturated fat: Increases total and LDL cholesterol level, so, high risk.
a. beef fat
b. mutton fat
c. egg yolk
d. palm kernel oil
e. coconut oil
Monounsaturated oil: Either lower or have a neutral effect on the total cholesterol level, so, no risk.
a. olive oil
b. peanut oil
Polyunsaturated oil: Decreases the total and LDL cholesterol level, so, no risk and the best oil to consume.
a. Soyabean oil
b. Corn oil
c. Safflower oil
d. Cottonseed oil
e. Fish oil
f. Sesame oil
