Saturated & Trans Fat – What They Actually Do to Your Body


Fats, the healthy ones, are essential part of your daily diet because they have numerous bodily functions. This includes giving your body the energy it needs. It also aids in many bodily processes such as the assimilation of vitamins. However, not all fats are good for you. Saturated and trans fat are nowhere the line of good. These forms of fats can increase your cholesterol levels, heightening your risk for heart disease. If you’re worried about your fat consumption, talk to your doctor about integrating healthy fats to your diet and limiting your intake of food sources that have saturated and trans fats in them.

Saturated Fats

You can typically find this type of fat in animal products, such as meats, poultry with skin, and whole-milk dairy items. Consuming foods with saturated fat can increase your LDL (bad cholesterol). This can bring greater risk for cardiovascular problems. Also, excessive intake of saturated fat can contribute to the development of type 2 diabetes. To make sure that you’re not putting your health at risk, limit your intake of saturated fat to 7% of your total daily calories. Of course, if you’re able to do less than that, the better.

Trans Fats

Trans fat is even worse. Also called trans fatty acids, they naturally occur in animal-based foods. On the other hand, they’re also produced via hydrogenation process of saturated fats. This is the very same process that creates hydrogenated vegetable oils. These are usually utilized in fast foods, as well as processed items like canned goods, chips, and pastries, to name a few; which is why these foods are unhealthy in the first place.

Trans fat are really bad for your cholesterol levels, worse than saturated fats. They increase your LDL levels and decrease your HDL level (good cholesterol) at the same time. Trans fat can also heighten inflammation in your body, too. Said inflammation is linked to a greater risk for heart disease, stroke, and diabetes. To protect your health from such horrible possibilities, you must decrease your daily intake of trans fat to 2 grams or less. If you want to be 100% sure it won’t corrupt your health, make it zero.

Good Fats

Of course, the body still needs fats in order to function normally. The recommended total daily consumption of fat should be between 20 and 35 percent of your total daily calories. You can do this by limiting your intake of saturated and trans fat, while increasing your consumption of the good fats, which are the monounsaturated and polyunsaturated fats. These can help stabilize your cholesterol levels, decrease inflammation in the body, and normalize your heartbeat. You can incorporate healthy fats into your diet by opting avocados, olive oil, walnuts, seeds, fatty fish, and many others.

Sticking to healthy options can be challenging, especially if you’re surrounded with so many temptations in the forms of double cheeseburgers, pepperoni pizzas, tacos, French fries and so on. But remember that these foods, as convenient and tasty as they are, are loaded with saturated and trans fat, which are detrimental for your overall health. They’re bad for your cholesterol levels, which makes you more prone to heart disease, stroke, and diabetes. While you don’t need to completely eliminate these foods from your diet, it’ll be helpful if you cut back on your consumption of them to focus on the healthier choices.

If you’re anxious about your fat intake, consult your doctor to discuss your concerns. He or she can also advise you on the amount of saturated and trans fat you can consume without the health risks they entail. If you have high cholesterol or suffering from other medical conditions, you’re obviously required to reduce your consumption of fat further than the commonly suggested quantities. Your doctor can help you identify the kinds of fats that you need every day and how much. Furthermore, it is important that you learn how to read food labels in order to limit your consumption of saturated and trans fats, since they’re found in several food items.