Context: A recent explanatory note highlighted why saturated fats are generally harmful for cardiovascular health, while unsaturated fats are considered healthier. The distinction lies in their impact on LDL cholesterol, inflammation, and arterial blockage.
- Fats (Lipids) are one of the three main nutrients (along with carbohydrates and proteins) that our body needs for energy and proper functioning.
- Fats are made of fatty acids and glycerol, and are mainly of two types: -saturated fats and unsaturated fats.
- Saturated fats have no double bonds in their structure, so they are usually solid at room temperature. Examples: butter, ghee, cheese, coconut oil, red meat fat.
- Eating too much of these increases LDL (bad cholesterol).
- LDL cholesterol can build up inside blood vessels, forming fatty deposits.
- This condition is called atherosclerosis, which narrows arteries and increases the risk of heart attack, stroke, and high blood pressure.
- Unsaturated fats have one or more double bonds and are liquid at room temperature. They are considered good for heart health.
- Monounsaturated fats (MUFA) – Found in olive oil, groundnut oil, almonds, avocado. Help reduce bad cholesterol (LDL) while maintaining good cholesterol (HDL).
- Polyunsaturated fats (PUFA) – Found in sunflower oil, soybean oil, walnuts, flaxseed, fish. Help reduce fat levels in blood and control inflammation.
- HDL (good cholesterol) helps remove excess cholesterol from the body and protects the heart.
- Trans fats are the most harmful type – Found in vanaspati, bakery items, and packaged fried foods. They increase heart disease risk significantly.
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