June 11, 2021
Know 4 types of fat, far away from cardiovascular disease. Recommend to choose foods such as fat to suit the body.
Dr. Somsak Ankasil, Director-General of the Department of Medical Services It is said that fat is an important source of energy for the body. It is a source of fatty acids that are essential for growth. skin balance Fat is a source of many hormones, fat is also responsible for the transport and absorption of fat-soluble vitamins, such as vitamin A, vitamin E and vitamin K, etc. Consumption of certain types of fat in excess. Will have a negative effect on the body, especially trans fats that cause inflammation of the blood vessels, increasing the risk of coronary heart disease. resulting in myocardial ischemia And there is a risk of having a stroke.
Dr. Anek Kanoksilp, Director of the Chest Disease Institute, Department of Medical Services added that Dietary fats can be divided into four main types: 1) Saturated fat 2) Monounsaturated fat. (Monounsaturated fat) 3) Polyunsaturated fat (Polyunsaturated fat) and 4) Trans fat (Trans fat)
1. Saturated fat It is solid when heated below 25°C. It is often found in food sources such as meat and dairy products such as pork, beef, chicken with skin, fat, butter, cheese. Some vegetable oils also contain saturated fatty acids such as oils. Palm or coconut oil Suitable for high heat frying
2. Monounsaturated fat (Monounsaturated fat) It’s often found in vegetable oils like olive, sesame or safflower oil, avocado, fatty fish like tuna, mackerel or salmon, and nuts or seeds. Monounsaturated fats help reduce bad cholesterol levels. Reduce the risk of heart disease and stroke including causing the body to receive essential fatty acids that cannot be created by themselves less heat resistant than saturated fat Can be fried and fried
3) polyunsaturated fat (Polyunsaturated fat) Often found in vegetable oils such as soybean oil. corn oil or sunflower oil Nuts and seeds. These types of fats help reduce the level of bad cholesterol in the blood. Reduce the risk of heart disease and stroke provide nutrients that strengthen the cells in the body and get the essential fatty acids in the body Cannot make their own, such as omega 6 and omega 3, but the least heat-tolerant fats Consuming monounsaturated and polyunsaturated fatty acids will provide more benefits to your body than consuming saturated or trans fats.
4) Trans fat caused by use Polyunsaturated fats are transformed by adding bubbles from partially hydrogenated oil (Partially Hydrogenated Oil) to vegetable oils, converting them from liquid to solid or semi-liquid state into saturated fats such as margarine, shortening, margarine, cream. Artificial and in addition to trans fats that are produced by themselves. Trans fats can also be found naturally in animal products such as meat and milk. but in the quantitylittle The consumption of trans fats will result in an increase in bad cholesterol (LDL) levels. Reduces good cholesterol (HDL) levels Therefore, the risk of coronary heart disease and stroke is higher. It also causes obesity, diabetes, high blood pressure. malfunctioning liver Gallstones Therefore, we should avoid foods that contain this type of fat.
A blood lipid test measures the levels of cholesterol and triglycerides.
Cholesterol Lipoprotein is a combination of fat and protein, known as lipoprotein. Our bodies obtain cholesterol from food that is taken from the outside only from animal sources, not found in plant foods. And the body can also synthesize cholesterol by itself as well. Cholesterol is an essential component of the cell wall of all of our cells. It is also a component of bile and plays an important role in the production of hormones. Blood lipoproteins are divided into four types, in order of The molecules with the lowest density to the molecules with the highest density are chylomicron, very low density lipoprotein (VLDL), low density lipoprotein (LDL) and high density lipoprotein (HDL). can be
1.cholesterolkind (High – Density Lipoprotein cholesterol: HDL-C) As a lipoprotein, it reduces the amount of bad lipoproteins that cling to the walls of the blood in the body. Having the right amount of lipoprotein levels reduces the risk of heart disease. myocardial ischemia and coronary heart disease, etc.
2. Bad cholesterol (Low-Density Lipoprotein cholesterol: LDL-C) If there is a large amount in the bloodstream, it will result in the accumulation in the walls of blood vessels resulting in inflammation. It can cause blood vessels to narrow and harden. Long-term results in coronary artery stenosis.
Triglycerides (Triglyceride) It is a fat found in both plant and animal foods. and is an important source of energy When the body receives energy from excess carbohydrates or foods high in sugar or alcohol, large amounts will be converted to triglycerides and accumulate in fat tissue, causing obesity and type 2 diabetes.
Choosing to consume only any type of fat alone. It may adversely affect health in the long run. Therefore, it is best to eat the right amount of fat. Must take into account the type of fat as well. By choosing to eat bad fats, but less. and eat a diet high in good fats Minimize trans fat diets. The World Health Organization (WHO) recommends that trans fat foods should not exceed 1% of our energy intake. which the average energy should be at 2000 kcal per day It means that we should not eat more than 2.2 grams of trans fat per day.
In addition to food choices, the most important and indispensable thing is regular and consistent exercise. may choose to walk jogging, yoga, or any other favorite activity is time 30 minutes a day, 3-5 days a week for good heart health healthy blood vessels away from various diseases