Saturated fats: What are they and why are they harmful?

The fats are essential in our diet, as they are needed for the absorption of vitamins A, D, and E, they are a source of energy, needed for cell production, and for muscle function, according to Harvard University. However, not all fats are created equal, as some are good for your health, while others are harmful; we refer to healthy fats and harmful fats. If you want to improve your diet and take care of your overall health, then you need to learn about saturated fats, what they are, why they are harmful, and how to reduce their consumption. You'll see that making positive changes is easier when you're well informed! You can also read: 5 benefits of eating salmonHow many types of fats are there? According to experts from ISSSTE, there are two types of fats: healthy and unhealthy, so we explain the difference between them. Healthy fats This type of fat includes: Omega-3 Monounsaturated fats Polyunsaturated fats As you probably know, Omega-3 is a type of polyunsaturated fat that keeps our heart healthy; however, the human body does not produce this type of fatty acids, so they can only be obtained through diet. You can find Omega-3 in the following foods: Salmon,  Sardines White tuna Rainbow trout Walnuts Flaxseed Canola oil In the case of monounsaturated and polyunsaturated fats, these are also essential for keeping your heart healthy and strong naturally: Avocado Almonds Walnuts  Peanuts Pine nuts Pumpkin seeds Sesame seeds Sunflower Olive oil and olives Sunflower oil Soybean oil Peanut butter As you can see, all these foods are excellent options for nutritious breakfasts, flavorful salads, and many other light and healthy dishes. You can also read: Benefits of eating foods high in omega-3Harmful fats On the other hand, there are two types of unhealthy fats: saturated fats and trans fats. They are found in dairy, meats, processed foods, and junk food. Unlike healthy fats, these do not provide any health benefits and, on the contrary, increase cholesterol levels and jeopardize your heart. Some foods that include saturated fats are: Butter Lard Palm oil Coconut oil Ghee Cookies Cake Fatty cuts of meat Sausage, chorizo, and other deli meats Bacon Cheese Sweet bread Sour cream Ice cream Coconut milk Chocolate Potato chips Trans fats, for their part, are those that are added to foods to prolong their shelf life; according to ISSSTE, they are mostly found in processed foods. In addition to increasing levels of bad cholesterol, they also reduce levels of good cholesterol.  The consumption of trans fats can result in high levels of cholesterol and triglycerides, diabetes, heart conditions, and obesity. So if you want to reduce your consumption of this type of fat, remember that it is found in fast food, cookies, lard, coffee creamers, and other products. It is worth mentioning that the intention is not to demonize certain types of food, as it is best to moderate their consumption and adopt a more balanced diet that includes more fiber, proteins, and fruits and vegetables. You can also read: What is the relationship between cholesterol and Alzheimer’s?Saturated fats: Why are they harmful? If you eat food with large amounts of saturated fats, you will increase your chances of having a heart attack, a stroke, and other conditions. To avoid health risks, the Ministry of Health recommends substituting unhealthy options with these: Low-fat milk and dairy Lean meat Chicken Fish Cooking with olive oil Cooking foods on the grill or steaming Substituting desserts with fresh fruit Reducing portions of foods high in saturated fats Checking product labels when shopping