Modern diets are often associated with elevated blood cholesterol levels, which have the potential to trigger degenerative diseases such as stroke and coronary heart disease. Consumption of foods high in saturated fats and trans fats is the main factor causing it. Therefore, health experts recommend limiting or avoiding foods rich in saturated fats and trans fats in daily eating habits to maintain heart and blood vessel health.
What Are Saturated Fats and Trans Fats?
- Saturated fats come mainly from animal sources, such as red meat, poultry, and dairy products (butter, cheese, ice cream). If consumed in excess, saturated fat can increase LDL cholesterol levels and increase the risk of heart disease and stroke. Saturated fats are also found in certain vegetable oils, especially palm oil and coconut oil.
- Trans fats are formed when liquid oil goes through the process of hydrogenation into solid fats, there are two types:
1. Natural trans fats: found in animal products such as meat and dairy.
2. Artificial trans fats: industrially produced to extend the shelf life of food, abundant in processed and packaged foods such as frozen food, chips, fried foods, and fast food.
The Dangers of Overconsumption
- Saturated fat is needed by the body for cell membrane function and energy, but excessive consumption causes an increase in LDL which can lead to plaque narrowing blood vessels.
- Trans fats are more harmful because they not only increase LDL but also lower HDL (good cholesterol). The body has difficulty breaking down this fat, so the risk of heart disease, stroke, type 2 diabetes, and inflammation increases significantly.
- Research has also linked high consumption of saturated fats to metabolic disorders, decreased healthy appetite, and even mental health disorders.
How to Reduce Saturated Fat and Trans Fat Intake
Here are some effective steps that can be applied in your daily diet:
- Increase the consumption of fruits, vegetables, whole grains, fish, poultry, nuts, and low-fat dairy products.
- Limit red meat and high-sugar foods/drinks.
- Use non-hydrogenated vegetable oils (canola, soybeans, corn, olives).
- Choose a product labeled "0 grams of trans fat".
- Avoid margarine bars, shortening, and partially hydrogenated
- Cut down on snacks high in trans fats (donuts, cookies, crackers, cakes).
- Limit fried foods, choose low-fat meats, and consume more fresh foods.
Good Fats the Body Needs
The body still needs fat for important functions such as generating energy, maintaining body temperature, and helping with the absorption of vitamins. Unsaturated fats, especially omega-3s and omega-6s, are actually beneficial in lowering the risk of heart disease. The Mediterranean diet emphasizes the consumption of these healthy fats.
Some sources of unsaturated fat that are good for the body include:
- Avocado
- Nuts
- Flaxseed
- Sea fish, such as salmon, tuna, and cod
- Healthy oils, such as olive oil, canola, and sunflower seed oil
In addition to diet, a healthy lifestyle such as regular exercise, adequate sleep, and stress management also plays an important role in controlling saturated fat levels in the body and preventing various health problems.
Reference:
1. Fensynthia, G. About Saturated Fat and Easy Ways to Stay Away From It. Alodokter. January 17, 2024. https://www.alodokter.com/mudah-sekali-menjauhi-diri-dari-lemak-jenuh\
2. Lestari, DA. Trans Fats Facts and Their Dangers to Health. Hello Healthy. November 28, 2024. https://hellosehat.com/nutrisi/fakta-gizi/apa-itu-lemak-trans-fat/
3. Maulana, IF. 3 Main Differences Between Trans Fats and Saturated Fats. Hello Healthy. August 04, 2022. https://hellosehat.com/nutrisi/fakta-gizi/lemak-trans-dan-lemak-jenuh/
4. Sunur, IC. Getting to Know Foods High in Trans Fats and Their Dangers. Alodokter. January 30, 2023. https://www.alodokter.com/mengenal-makanan-tinggi-lemak-trans-dan-bahayanya