3 types of food a day

You may only know fatty foods. However, there are actually two groups of fats contained in food, namely good fats and bad fats. Good fats are actually needed by the body to carry out their functions, to produce hormones, for example. In contrast to the bad fat content in food, you have to limit your consumption. One type of fat that is bad for the body is saturated fat. So, what are the foods that contain high saturated fat?

What is saturated fat?

Saturated fat is a simple fat molecule that does not have double bonds between carbon molecules because of the presence of hydrogen molecules which make it saturated. Usually, saturated fat is solid at room temperature.

Eating foods that are high in saturated fat can increase your bad cholesterol levels. This in turn can increase your risk of developing various diseases, such as heart disease and stroke. This is why you should limit your consumption of foods that are high in saturated fat.

Various foods that contain high saturated fat

Usually, foods that are high in saturated fat are foods of animal origin. Some types of foods that are high in saturated fat are:

1. Red meat

Red meats, such as beef and mutton are usually high in saturated fat. Especially, if you take the meat that contains a lot of fat, such as sirloin, rib eye, and T-bone. Eating high-fat meat every day can certainly make your cholesterol levels increase.

To reduce the risk, you should choose parts of the meat that do not contain a lot of fat or lard. So, you don't have to worry about your cholesterol level after eating meat, especially if you have high cholesterol levels.

2. Milk and milk products

High-fat milk and dairy products, such as cheese, ice cream, and yogurt, are also high in saturated fat. Sometimes, milk and dairy products are also contained in the food you eat, cakes, for example, so that you unconsciously consume a lot of saturated fat.

To reduce the amount of saturated fat that enters your body, it's a good idea to choose milk or dairy products with low fat content, such as low-fat or skim milk, low-fat yogurt, and so on.

3. Oily and fatty foods

Many foods are high in oil and fat without you knowing it. Because in its manufacture, these foods use butter, vegetable oil, cream, or mayonnaise. With the addition of these oils or fats, foods that were previously healthy and highly nutritious can become foods that contain high saturated fats.

For example, a salad that is added with mayonnaise or flour-coated chicken fried in vegetable oil as in food fast food . The cooking method by frying in a lot of oil makes the chicken high in saturated fat. Therefore, choose healthier cooking methods, such as boiling, steaming, or roasting.

How much saturated fat should you consume in a day?

The American Heart Association recommends consuming only 13 grams of saturated fat per day or about 5-6% of your daily calories. For example, if you need a total daily calorie of 2000 calories, then you should get no more than 120 calories from saturated fat.