Studies have shown that diets high in saturated fats increase the risk of heart disease. They also increase the level of LDL (bad) cholesterol in your blood.High levels of blood fats can harm your blood vessels. The most recognized blood fat is cholesterol. If your cholesterol level is too high, you need to bring it down by changing your eating and exercise habits. The simplest solution is to eat less saturated fat. (those that are solid at room temperature).
The main strategy for reducing saturated fat is to eat a well-balanced diet. The doctors suggest that total daily fat intake should be less than 30 percent of total calories. Specifically, saturated fats should be only 8 to 10 percent of total calories, polyunsaturated fats should be 10 percent of total calories and monounsaturated fats should be about 15 percent of total calories.
Here is a list of products that are high in saturated fats.
Coconut oil and palm oil. These “tropical oils” are very high in saturated fat.
Hydrogenated or partially hydrogenated oils. Avoid purchasing junk foods” that use hydrogenated or partially hydrogenated oils, or trans fats (“trans”). These junk foods include doughnuts French fries, Cookies, crackers, Snack foods Shortening, Cake, Frozen foods Candies High-fat microwave pizzas, popcorn or other snacks.
Whole fat milk or dairy products (e.g., cheeses, Butter,- Ice cream (contains milkfat). Butter is high in saturated fat, calories and cholesterol, but has no nutritional value.People are encouraged to gradually switch from whole fat dairy products, to 2 percent, to 1 percent to skim. There are skim-milk versions of most cheeses available on the market. Also, non-dairy creamers contain saturated fats and could be gradually replaced with skim milk.
Fatty side dishes or beverages, the intake of other high-risk foods (e.g., bacon) and beverages (e.g., whole milk).
Fatty sauces (e.g., alfredo sauce) or gravies. Fatty sauces often contain high-fat cream and butter e.g. mayonnaise and gravies often contain animal fat.
Animal Products. A lot of animal products contain saturated fats and in some cases foods from plants. Chicken fat, Meat fat, Lamb, Pork and Veal,Beef, pork, lamb, turkey, and chicken can also have a lot of fat, although that can be reduced if you trim off visible fat before preparing and serving them. Also,instead of serving them fried or with extra breading which will increase the fat content of the meal serve them broiled, grilled, boiled, or roasted.
I hope you understand now that according to this high fat food list that some products are bad for you.But be careful. Although reducing dietary fat is important, eliminating all fat from your diet is not at all healthy. Fat is an essential nutrient that produces energy for daily activities and supplies the body with vitamins A, D and E, which are needed for healthy skin and optimal growth. The body cannot produce fat on its own; it must be provided through dietary intake. For these reasons you should enjoy some fats in your diet, especially monounsaturated fats like olive oil. The key is moderation–not elimination.
You should read the food labels; manufacturers must include the fat percentage on it.
Drugs and diets supplements don’t work so don’t waste your time and money on them.