FATS

It is necessary to enjoy a wide variety of food. Eating some quantity of food which contains fat is very important and much needed for absorption of vitamins: A, D, E, and K. However, too much fat unbalances our diet, icreases the risk of illnesses and leads to excess weight. The excess calories intake are most likely to be stored as body fat from eating too much fatty products.

There are three types of fat:

1) Saturated which is mostly found in solid fat and dairy products;
This sort of fat should be eaten in least quantities as to reduce raised blood cholesterol. The cholesterol is a form of fat that the body needs for manufacture of hormones and is needed in enzyme systems. Our body is able to produce the perfect quantity of cholesterol needed so we do not require the cholesterol from an animal foods we eat. A high level of blood choresterol can be a clear sign of a risk of heart attack and stroke.

2) Monounsaturated which is found in olive, sesame and rapeseed oils, avocado;
This fat can be used in our kitchen where it can be heated to higher temperatures without oxidizing. The monounsaturated fat do not lower blood cholesterol as much as the polyunsaturated but it is preferable to use the monounsatureted fat in cooking than the saturated fat.

3) Polyunsaturated which is found in nuts, walnuts, seeds, linseed, soya beans, wheatgerm or oily fish;
This fat can be eaten more often as it is a source of omega-6 and omega-3 fatty acids. They lower the risk of heart attack and reduce the blood cholesterol.