Saturated fatty acids are bad for health because they tend to increase levels of bad cholesterol in the blood, which can promote cardiovascular diseases.
Saturated fatty acids are fat molecules composed mainly of carbon atoms linked by single bonds, with no double bonds. This simple structure often makes them solid at room temperature, such as butter, lard, or coconut oil. They tend to resist heat well, making them good candidates for cooking, but in terms of health, they are not great. These fats are primarily found in animal-derived foods such as red meat, full-fat dairy products, and also in some plant products like palm oil.
Saturated fatty acids, when consumed in excess, contribute to clogging the heart's arteries. They promote the formation of atheromatous plaques, which are types of fatty deposits that gradually reduce the space where blood flows. Over time, these plaques make the arteries less flexible, and this is called atherosclerosis. This can easily lead to high blood pressure, heart attacks, or even a stroke. It is not immediate; you obviously do not get sick right after eating a buttered toast, but it is the regular accumulated amount over a lifetime that really matters.
Saturated fatty acids, often found in fatty animal-based foods like butter, meat, or certain dairy products, promote the rise of bad cholesterol (also known as LDL cholesterol). This LDL can accumulate in the walls of blood vessels in the form of deposits, much like tartar in a pipe, forming plaques that hinder proper blood circulation. Over time, these deposits can trigger serious cardiovascular problems such as heart attacks or strokes (AVC). These saturated fats also reduce the liver's efficiency in eliminating cholesterol, further complicating the maintenance of good cardiovascular health. That’s why it is often recommended to prioritize sources of unsaturated fats, such as vegetable oils or fatty fish, to best preserve one's heart and arteries.
Saturated fatty acids are often solid at room temperature, like butter or animal fat, while unsaturated ones are usually liquid, such as olive oil or sunflower oil. On the health side, there is a big difference: unsaturated fatty acids help reduce bad cholesterol (LDL), thus protecting your heart and arteries. In contrast, consuming too much saturated fat increases your risk of cardiovascular problems because it raises LDL levels. In short, your body greatly prefers sources of unsaturated plant fats, like nuts, seeds, or avocado, rather than saturated fats from red meat, processed meats, or high-fat dairy products.
To limit your intake of saturated fatty acids, prefer cooking with vegetable oils like olive oil or rapeseed oil instead of butter or animal fats. Regularly replace red or processed meat with fish, skinless chicken, or plant-based proteins such as lentils, chickpeas, or red beans. Don't hesitate to read the labels of industrial foods to monitor their saturated fat content and avoid products that are too rich, like pastries, industrial cookies, or ready-made meals. Opt for reduced-fat dairy products, such as semi-skimmed milk or plain yogurt. Finally, increase the proportion of vegetables, fruits, and whole grains in your meals: it's good, filling, and it helps you naturally reduce your intake of saturated fats.
Replacing just 5% of daily energy derived from saturated fatty acids with unsaturated fats (such as olive oil, avocado, or nuts) can significantly reduce the risk of cardiovascular diseases.
Saturated fat molecules are solid at room temperature (like butter or animal fat), in contrast to unsaturated fats, which remain liquid (like olive oil). This simple difference can help you quickly identify the type of fat present in a food.
Not all saturated fatty acids are equal in terms of health effects: for example, coconut oil is primarily composed of medium-chain saturated fatty acids, which, according to some studies, may have a different metabolism and distinct effects compared to long-chain saturated fats like those found in red meat.
Some processed foods labeled "cholesterol-free" can still be high in saturated fats. It is important to be cautious about all the fats included in industrial foods, even when they are marketed as healthier options.
Not necessarily, but their consumption should be moderate and occasional. The key is balance: prioritize a diverse diet rich in fruits, vegetables, whole grains, and other sources of healthier fats, while limiting excessive intake of saturated fats.
It is highly beneficial to increase the proportion of unsaturated fats (found in olive oil, avocado, or nuts) in one's diet while reducing saturated fats. However, a diverse balance of lipids is still recommended to meet all essential nutritional needs.
The fact that a saturated fatty acid is natural or synthetic does not significantly change its impact on cardiovascular health. Regardless of their origin, excessive consumption of saturated fatty acids can have negative effects on cholesterol levels and heart health.
Health authorities recommend limiting saturated fatty acids to less than 10% of total daily caloric intake. For an average adult consuming 2000 calories per day, this corresponds to approximately less than 20 to 22 grams of saturated fatty acids per day.
On the nutrition label on the back of food products, check the 'fat' section where the indication 'of which saturated fats' is usually specified in grams per serving or per 100g of the product.
Saturated fatty acids are primarily found in animal-based foods such as butter, cheese, fatty meat, cream, and processed meats, as well as in certain solid vegetable oils at room temperature, like coconut oil or palm oil.
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