Feature: Saturated Fat: The Real Story

Sunday 1st of July 2012

Why is saturated fat bad for you?

Eating a lot of saturated fat can increase the cholesterol level in your blood. High levels of cholesterol can increase your risk of a heart attack; stroke and atherosclerosis.

Based on the result of the 7th National Nutrition Survey conducted by the Food and Nutrition Research Institute-Department of Science and Technology (FNRI-DOST) the total cholesterol, low density lipoprotein (LDL) also known as bad cholesterol, and triglyceride levels increased with age and reaching it peak from age 40-59 years for both males and females.

Is all fat bad for you?

The body needs small amounts of fat to help it work normally. However, some types of fat are healthier than others. There are two main types of fat in food, saturated fat, and unsaturated fat.

It is a good idea to eat less saturated fat, to reduce the health risks linked with high cholesterol levels.

Which foods contain saturated fat?

Saturated fats come mainly from animal sources such as fat in meat and poultry, chicken skin, butter and lard and milk and milk products.

Coconut and coconut products are 92% saturated fat but because of their chemical structure that is predominately composed of medium chain fatty acids, they do not have a negative effect on cholesterol and may help protect against heart disease.

Lauric acid is abundant in coconut oil and considered responsible for many of its health benefits. Studies conducted by Dr. Bruce Fife, a naturopathic doctor and the author of the book “ The Healing Miracles of Coconut Oil” revealed that lauric acid boost immune system.

Coconut oil also has anti-microbial and anti-viral properties.

Saturated fats also come from sweets and chocolate, deep fried foods, cakes and pastries and other snack foods such as chips and crisps.

Choose foods with lower levels of saturated fats. Below are some simple tips that may help you: Consume more fruits and vegetables which are high in fiber; Choose lean meat or skinless poultry; Trim the fat off, before you cook the meat; Grill or boil the meat instead of frying; Eat more of complex carbohydrates like boiled corn, boiled camote, native rice cakes like suman, biko and puto; Choose low fat dairy products like low fat milk and yoghurt; and Read the labels and choose foods that which contain less saturated fat.

For a healthy and longer life, eat a variety of foods everyday, consume more fruits and vegetables, maintain desirable body weight and practice healthy lifestyle! Follow the Nutritional Guidelines for Filipinos.

For more information about the NNS and on food and nutrition, you may contact contact: Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, Bicutan, Taguig City; Trunkline: 837-2071 local 2296 or 2287; Telephone/Fax No.: 837-3164; e-mail: mvc@fnri.dost.gov.ph or mar_v_c@yahoo.com; Website: http://www.fnri.dost.gov.ph (NCLM/Josefina T. Gonzales/FNRI-DOST S&T Media Service/PIA-Caraga)