Some Facts About Fat

It is important to understand that some amount of fat is necessary for proper functioning of our body. Excess fat is dangerous, and hence it is very essential to ensure that our fat intake is of right quality and quantity. Fats are considered essential for normal glandular activity, especially the adrenaline gland. Fats also function as regulator for the fat soluble vitamins (A, D, E and K); and as a source of the essential fatty acids.

Types of Fat:

Saturated fat contributes the most to elevating blood cholesterol levels, especially LDL (the bad cholesterol) It also elevates the possibility of blood clotting. Typically saturated fat is found in animal fats and tropical oils. Hence it is very important to select low fat milk and limit/avoid cheese, all types of meats (especially red meat), butter ghee and tropical oils.

Unsaturated fats (poly and mono) have less of an effect on elevating blood cholesterol levels. Mono-unsaturated fats may help increase HDL (the good cholesterol). Polyunsaturated fats (PUFA) decrease the bad cholesterol and suppress clot formation in the blood. Hence it is very essential to prefer plant foods and use vegetable oil instead of hydrogenated oil for cooking.

Trans-fats are produced when unsaturated fat is hydrogenated to make it more saturated. Trans-fats tend to have more of an effect on elevating blood cholesterol levels, especially LDL, compared to unsaturated fats, but they have less of an effect compared to saturated fat . The ratio of saturated fats to unsaturated fats should be roughly about 0.8 to 1.0. This can be achieved by judicious combination of cereals, pulses, vegetables, milk and vegetable oils.

Essential Fatty Acids (EFAs): The two essential fatty acids are Alpha-Linolenic Acid (Omega-3 Fatty Acid) and Linoleic Acid (Omega-6 Fatty Acid). A good balance of Omega-3 and Omega-6 Fatty Acid is very essential. Fish oil and flax seeds are very good source of Omega-3 Fatty acids for both non-vegetarians and vegetarians respectively. Omega-3 Fatty Acids lower bad cholesterol, triglyceride and prevent clot formation; besides lowering blood pressure.

One must also remember that refined carbohydrates and sugars also increase triglyceride levels; hence one must prefer natural foods and reduce consumption of sugar. Certain types of dietary fibers (soluble fiber) found in cereals, pulses, vegetables and fruits decrease cholesterol and triglycerides, hence one must make them a part of our daily diet.