In recent research, experts have found that people who follow a diet high in fats only for short periods are as likely to develop cardiovascular diseases as those whose bad dieting habits are regular.
The deposit of fat that layers our blood vessels reacts differently according to specific kinds of diets we follow.
These perivascular adipocytes react differently in each individual according to what he or she eats.
What is the result of the study?
The good results of the research revealed the fact that the distinctive fat cells within specific parts of the human body react differently to eating plans significant in fat.
This is notably hazardous for our health when most of these high-fat diets interact alongside the perivascular fat build-ups.
The core of fat in the blood stream vessels tends to be to detect a diet higher than average in fats, which creates a damaging problem.
In the course of researches carried in the research laboratory, researchers discovered that a particular diet high in fats provoked irritation of the fat tissue coating the hearts blood arteries.
The process which will ultimately lead to a greater chance of contracting the cardiovascular disorder.
This study proved that certainly not only individuals with high cholesterol levels are vulnerable to the hardening of the arteries, but also those who consume diets high in excess fat.
The very way distinct fat tissues responds to eating habits high in fats will depend on numerous various aspects, such like each sort of foods one ate during early days and for what kinds of diet a person’s mother ingested during the course of having a baby.
Each study is targeting to study in further depths the irrevocable effects of a diet high in fat, and specifically to the consequent problems shortly after bestowed periods of extreme-fat diets and the return to a day to day eating regimen.
A clear idea about fat
Eliminating fat from your diet can be disastrous because some fat is suitable for healthy living.
You cannot know about this if you do not know the various kinds of fat that exist so that you can understand the ones to avoid.
Also, you need to know that some fats are dietary fat because they form part of a good diet.
It’s good to remember that a balanced diet should contain the six classes of food in their right proportion and fat is part of those food classes.
Therefore, dietary fat is necessary for every meal to have a healthy body. Also, they enable some vitamins to dissolve appropriately to improve their absorption.
That notwithstanding, some fats are not healthy. You will get this point clear if you know the various types of fat.
What are the various types of fat?
I will like to break down the types of fat into two; the healthy fats and the unhealthy fats. We will further look into their various sub-types.
- Healthy fats
The healthy fat can also be unsaturated, and that is the kind of fat that we are to consume.
The healthy or unsaturated fats fall into three categories namely;
a) Omega-3 fatty acids
Omega-3 fatty acids are commonly known to be good for the health of the heart. They help to decrease the incidents of diseases relating to a coronary artery.
These fatty acids are the major contents of fishes and some plants. Some of these fishes include sardines, salmon, tuna, herring, mackerel, and trout and so on.
Some of the omega-3 enriched plants include chai seeds, walnuts, soybean oil, flaxseed, canola oil, butternuts, and more.
b) Monounsaturated fatty acids
Monounsaturated fatty acids help to improve the cholesterol level of the blood, hence, reduces the risk of diabetes type 2 and a whole lot of heart diseases.
Monounsaturated fatty acids are contained in oils and foods like almonds, avocados, peanuts, olive oil Brazils and so on.
c) Polyunsaturated fatty acids
Polyunsaturated fatty acids, just like the monounsaturated fatty acids, improves the cholesterol level of the blood.
Additionally, reduce the risks of cardiovascular diseases and type-2 diabetes.
Both monounsaturated and polyunsaturated fatty acids are got from plants such as olive oil, canola oil, and corn oil and so on.
They are known to be in liquid form once they are in room temperature.
- Unhealthy fats
The unhealthy fats are those kinds of fats that are unhealthy for our consumption. They come in two categories;
a) Trans fat
Trans fats are those kinds of fats that are occurring in small amount in the food we consume. In most cases, they appear in more massive amounts from the procession of oil.
They are present in some foods which include some dairy products and meats. May folks don’t really give attention to trans fat as the way they consume saturated fat.
b) Saturated fat
Saturated fats are the type of fat obtained from animals sources. This kind of fat helps to increase both good cholesterol and bad cholesterol, which might result in heart and blood-related diseases.
Some of the sources of saturated fat are pork fat, coconut oil and cream, margarine, butter, beef fat, sausages, hard cheese, confectioneries especially the chocolate kind, ice cream, palm oil and so on. They usually come in solid form.
From the analysis above, the recommendation is that you should avoid the consumption of Trans fat and limit your consumption of saturated fat.
You should, therefore, switch to the healthier type of fat which are the omega-3, polyunsaturated and monounsaturated fatty acids.
How can you switch totally to the healthy fat?
Switching to healthier fat means, you need to avoid unhealthy fat, which includes the trans-fat and the saturated fat.
The ideas below will be a great help;
- Consume fish more than you consume meat.
Obviously, it means that you should limit the number of times you eat meat in a week an increase your fish consumption.
It’s necessary so that you can consume the required amount of omega-3 fatty acids which is better for your heart.
Also, when preparing your fish, avoid frying because, by frying, you incorporate more oil than required. The best idea is to bake the fishes.
- Check labels
When next you go shopping, thoroughly check all your labels. Check out for trans-fat and avoid it as much as possible.
The preferred kind of products you should buy is the ones with 0 or 0.5 grams of Trans-fat.
Also, check out if the products you intend buying are ‘partially hydrogenated’. Then, it should be your best choices.
- Consume healthy snacks
The idea here is to snack smartly. Before you consume any snack, ensure you check the label correctly because most of these snacks are highly processed.
The best suggestion for a healthy snack is to snack on whole vegetables and fruits. You can pick up some nuts that you enjoy most and replace them with your regular pizza and processed foods.
- Prefer oil to fat
Because of the effects of solid fat, it is best to use oil in cooking. Even when baking, instead of using butter, you can use oil. It will still give the desired effect.
- Use skinless poultry and lean meat
It is better to consume skinless poultry and lean meat in your meals to acquire the necessary fat requirement. You can trim the meat by removing excess fat.
Most people think that consuming a high-fat diet for just a short period is not a big deal.
From all indications, it can have a significant effect on your body, especially causing cardiovascular diseases.