Fats are often considered unhealthy and dangerous for the body. But this statement is fully correct as your body also needs some fat to function properly. Your body requires healthy fat in the diet to maintain organs, skin, and endocrine system functions. But not all types of fats are similar. There are four different types of fats:
Monounsaturated fats
Polyunsaturated fats
Saturated fats
Trans fats
Every type of fat has a slightly different structure. Saturated fats have different chemical compositions that allow them to solidify easily whereas unsaturated fats are structured differently as they are liquid at room temperature. Having little fat on the body is not a big problem. But having more saturated or trans fat can be very harmful to the body.
Healthy vs. unhealthy fats
Fat is bad for your health but not dietary fats work in the same way. Certain fats are good and necessary for the body.
Monounsaturated fatty acids: Monounsaturated fats like oleic acid and omega-9 fatty acids are usually found in plant-based oils. Some other fatty plant-based foods are coconut and avocado. Some of these fats are also available in animal products. These fats are healthy but are not essential for the body. This fat can help your heart by reducing bad cholesterol and LDL levels. You can find monounsaturated fats in nuts, peanut butter, whole milk products, etc.
Polyunsaturated fatty acids: These fats like omega-3 and omega-6 are found in various veggies and marine products. This type of fat is crucial for the body and manages various functions in the body like the immune system, nervous system, and cardiovascular system. Polyunsaturated fat also helps in lowering cholesterol and triglyceride level. You can get polyunsaturated fats from eggs, tofu, oily fish, nuts & seeds, oils, etc.
Saturated fats: You can get saturated fat from animal products such as meat, eggs, and dairy products. Consuming saturated fats within a limit is not bad but having too much of this fat can be very harmful to the body. This fat can increase the cholesterol level in the body and can cause various other health issues. The main sources of saturated fats are lard, cheese, cream, butter, beef fat, margarine, etc.
Trans fats: These fats majorly come from hydrogenated oils, baked items, and processed foods. Trans fats are the worst type of fats for the body. Even a small amount of trans fat can cause various cardiovascular-related issues in the body. It can raise blood cholesterol levels and lead to various illnesses.
Harmful effects of eating too much fat
Obesity
Obesity is one of the major problems for everyone. It is a type of chronic condition defined when the BMI is 30 or higher. Being obese can reduce your mobility, affects your appearance, and can slow down various body functions. When you have too much fat in your body, it can lead to obesity. This condition can increase the risk of getting high BP, heart illnesses, certain cancers, gout, diabetes, depression, obstructive sleep apnea, etc. The location of the body fat also matters if the extra fat around the stomach is more harmful than having extra around the hips and buttocks.
Heart illnesses and stroke
Extra fats can cause high blood pressure and increased cholesterol. Both of these conditions can lead to heart disease and stroke. You should look for a homeopathy doctor New York and get the best help to manage your fat. Certain changes and treatments can help in reducing weight and improving health.
Type 2 diabetes
Increased levels of fats can also lead to type 2 diabetes. The problem appears when the cells in muscle, fat, and liver become resistant to insulin. The main cause behind type 2 diabetes is the impairment of the sugar used in the body. However, increased fat increases the risk of getting this condition.
Some other conditions that can occur due to having too much fat are high blood cholesterol levels, insulin resistance, fatty liver disease, stroke, neurodevelopmental issues in kids, gastrointestinal problems, cancer, etc.
Best ways to promote long-term fat loss
Increase strength training
Strength training is an exercise where the muscles contract against resistance. It increases muscle mass and improves strength over time. A common exercise for strength training is lifting weights. Many pieces of research show that increasing strength is very beneficial in losing fat. A good training session a month can help in decreasing body fat by 1.46 percent. Regular exercise preserves fat-free mass. You can increase your strength mass by weight lifting, body weight exercises, etc.
Eat high protein diet
Having a protein-rich diet can reduce the appetite and can burn more fat. Many pieces of research show that eating high-quality protection lowers the risk of getting high fat and obesity issues. It preserves muscle mass and metabolism during weight loss. Taking protein provides a feeling of fullness, reduces hunger, and limits calorie intake. You should add high-protein food items such as seafood, meat, legumes, etc to your daily diet.
Get good sleep
Good sleep doesn’t mean having a lazy body. To maintain your body fat, you need to get good sleep. Getting an adequate amount of sleep can also help in losing weight. People who sleep less than 6 hours a day face more obesity issues. Some research shows that lack of sleep can increase hunger hormones and increase appetite. Many people eat junk food at night which causes more harm to the body.
Eat healthy fats
You should only eat healthy fat items. A diet including olive oil can help reduce body weight. Eating healthy fats is good for your heart and skin. Reduce trans fats that can cause long-term weight gain. Add healthy fats to your diet such as nuts, avocados, olive oil, seeds, etc.