Saturated fatty acids are also known as bad fats. Why is that? Because this type of fat has the potential to cause various diseases if allowed to accumulate in the body. Understand more facts about saturated fatty acids, so you can be more alert.
In general, there are two types of fatty acids, namely unsaturated fatty acids and saturated fatty acids. Unsaturated fatty acids are known as fats that are good for the body. These types of fatty acids can be found in nuts, seeds, avocados, salmon, and tuna.
On the other hand, saturated fatty acids are known to be bad for health. Excessive consumption of foods containing this type of fatty acid can increase the risk of various diseases, such as heart disease, stroke, and type 2 diabetes.
Facts About Saturated Fatty Acids
To find out more about saturated fatty acids, there are some facts you need to know, namely:
1. Sourced from animal foods
Most sources of animal-derived fat contain saturated fatty acids, such as red meat, bread, milk, and processed products such as sausage, butter, and bacon.
In addition, some plant oils, such as coconut oil and palm oil, are also high in saturated fatty acids.
2. Can increase cholesterol in the blood
Cholesterol is divided into good cholesterol (HDL) and bad cholesterol (LDL). A study put forward the fact that saturated fatty acids can increase LDL levels in the blood. However, HDL or good cholesterol can also increase when you eat foods high in saturated fatty acids.
However, experts still recommend limiting the consumption of foods containing saturated fatty acids to prevent various health problems due to increased levels of LDL in the blood
3. Associated with cardiovascular disease
According to experts, excessive intake of saturated fatty acids is thought to be associated with the risk of cardiovascular disease, such as heart disease, heart attack, and high blood pressure.
This is related to the buildup of bad cholesterol and inflammation that can damage the heart's blood vessels.
4. Can increase the risk of getting cancer
Research reveals that saturated fatty acids may be associated with several types of cancer, such as breast cancer, colon cancer, uterine cancer, stomach cancer, prostate cancer, and ovarian cancer. However, these findings still require further research.
5. Limit intake of saturated fatty acids per day
As mentioned earlier, a diet high in saturated fatty acids can increase cholesterol in the blood, so it is necessary to limit its consumption. Saturated fatty acid intake should not exceed 120 calories or about 13 grams per day.
6. Include a healthy diet
Various health risks that can occur due to saturated fatty acids, do not make you immediately stay away from or even not eat saturated fatty acid foods at all.
You are still allowed to eat red meat, butter, or other processed foods as long as it is not excessive and is accompanied by a healthy diet, such as eating fruits, vegetables, fish, and whole grains.
7. Related to autoimmune diseases
Autoimmune diseases occur when the body's immune system attacks and destroys the body's own cells. A diet high in saturated fat is thought to be associated with an increased risk of developing autoimmune diseases. However, these findings still need to be investigated further.
8. The impact on diabetics
An increase in blood sugar levels in diabetics will be increasingly difficult to control if the diet that is followed is unhealthy, including the consumption of foods high in saturated fatty acids. If it continues, diabetics are at risk of developing diabetes complications, such as heart disease.
In addition to paying attention to a healthy diet that does not contain excess saturated fatty acids, it is also important to adopt another healthy lifestyle. Start exercising regularly, avoid excessive stress, stop smoking, and get enough rest.
If you still have questions about saturated fatty acids or have certain conditions and want to know which foods are good or bad for your health, consult your doctor to find out the answers.
