TRUTH ABOUT FATS
Fats have been a bogeyman of bad health. Fats have tattooed a taboo of being unhealthy and canker to the body. Without being familiar with the monopoly of fats and their derivatives we probably decided to cut down on them, assuming to stay healthy. However, that has caused more crises, cutting down on fats scarcities good healthy fat from the body along with the unhealthy fat.
Fats are a chain of a carbon atom bonded to hydrogen atoms. Depending upon the number and type of bonds fats are variedly classified as Tran’s fat, saturated fat, unsaturated fat. Trans fat serves a variety of functions in the body without which the vital functions cannot occur. 30% of the energy of the body is obtained by the oxidation of fats. The major component of the cell membrane is the lipid belayed formed by the fats. The sheath around the nerve fibers is the fatty myelin coat that helps in the transmission of impulse (saltatory conduction), causing muscle movement. They even combine with blood clotting factors for clotting.
The worst type of dietary fat is the Trans fat, being the byproduct of the process of hydrogenation, a process used to turn healthy oils to solids. They have no safe level of consumption and due to their alarming effect, they are officially banned by the US government. Before it had limited extensions to vegetable shortening and margarine but now they have swayed their pleasures to cookies, fast food, French fries, and vegetable oils. It has cartloads of harmful effects, but we almost every day depend on food items with Trans fat. Every 2% of Tran’s fat increases 23% cardiac risk. The fat is a booster to low-density lipoprotein cholesterol (LDL). It not only increases the levels of LDL but also suppresses the absorption of high-density lipoprotein (HDL) in blood. As a result increases chances if inflammation, stroke, and diabetes. It contributes to insulin resistance making it susceptible to type 2 diabetes. The LDL is the bad fat, which when increases may block the atria pathways causing blockage and stroke.
The saturated fat is semi-solid in room temperature. Researches reveal that they have been a major part of the American diet without spotting much complicacy with cardiac functioning. Red meat, milk, cheese, coconut oil, whole milk, dairy foods are some of the saturated fats proclaiming their use. Here the biochemistry reveals that the carbon atom holds as many as hydrogen as possible. Thus called saturated fats i.e. saturated with hydrogens. It doesn’t increase the risk of heart diseases but doesn’t even decrease the risk probably.
The third type of fat are the unsaturated fats, further divided into monosaturated and polyunsaturated fats. They are the only healthy fats, required and beneficial for the body. Foodstuff like nuts, seeds, fish, olive oil, vegetable oil, corn oil has the mono and polyunsaturated fats. The anatomy of the fat has more double and triple bonds making them liquid at room temperature.
The monounsaturated fats have few hydrogen atoms attached to the carbon atom and the carbon atoms have a double bond between themselves. This can, however, be a healthy choice over saturated and Tran’s fat. Despite the high-fat levels, it causes no harm to the heart. It increases the formation and absorption of HDL. Mostly olive oil serves as a rich source of monosaturated fat and is used in Mediterranean eating. The polyunsaturated fats are the essential fats that are required for the body but are not produced in the body, they have to import via food. Corn oil, sunflower oil, safflower oil are the major source of polyunsaturated fats. The structure harbors 2 or more double bonds in a carbon chain. It lowers the LDL and triglycerides, due to the presence of Omega 3 fatty acid and Omega -6 fatty acids in them as a major. Fatty fish like salmon, mackerel, sardines are rich sources of Omega -3- fatty acids. Flax seeds, canola oil, hydrogenated soybean oil also moisture them. Omega-3-fatty acid not only prevents and treats heart diseases but also reduces blood pressure by raising HDL. Prevents lethal heart rhythm from rising. Apart from keeping the heart amplified it even provokes pancreatic secretions and profound digestion, maintains the skin amplitude, stabilizes mood and reduces corticosteroid medications. But too much of Omega -6-fatty acid may elevate the blood pressure thereby leading to blood clots and heart attacks.
For food healthy fat, we can depend on unsalted nuts, which are the largest source of high-fat food. It reduces a 30% chance of type 2 diabetes. The monosaturated oils like olive oil are a rich source of vitamin E, polyphones and antioxidants; thereby maintain the blood cholesterol levels. Canola oil is highly beneficial for the body, not allowing the formation of alpha linoleum acid and linolenic acid. The alpha linoleum acid lowers blood triglycerides and reduces platelet aggregation thereby increasing the blood clotting time.
Fats being the major component of energy cannot be totally eliminated from the diet. So knowing fully about their distribution and function we can usefully supplement our diet with the desirable amounts.