Recognize Fatty Foods that are Good and Bad for Health

Eating fatty foods is often considered one of the causes of obesity and triggers for cardiovascular disease. However, not all fatty foods you need to avoid, because there is also fat that is needed by the body.

Actually, the consumption of fatty foods is still needed to maintain health. The reason is fat is the body's main energy source, in addition to carbohydrates and protein. Not only that, fat is also useful in the process of absorption of fat-soluble vitamins, namely vitamins A, D, E, and K.

It's just that you have to be wiser in consuming fatty foods to avoid various health problems, including heart disease and stroke.

Fatty Foods That Are Good for Health

High-fat foods that are good for health are those that contain unsaturated fats. Unsaturated fats are good because they can help the growth of new cells, increase good cholesterol (HDL), increase insulin sensitivity, reduce inflammation, and reduce the risk of heart disease.

Some examples of fatty foods that are good for health are:

<=No beans

Beans are one of the high-fat foods that are good for consumption, because they contain monounsaturated fatty acids that can protect the heart and blood vessels. In addition, nuts also contain other nutrients needed by the body, such as fiber, protein, vitamin E, and magnesium.

Fish

Fish are also included in high-fat foods that are good for consumption. This is because the omega-3 fatty acid content in fish is useful for improving brain health and preventing the emergence of cardiovascular disease.

Olive oil

The next high-fat food is olive oil. The kind of good fats found in olive oil are monounsaturated fatty acids. When consumed in the right amount, olive oil can reduce the risk of heart disease and plaque formation in blood vessels due to bad cholesterol (LDL).

Fatty Foods That Are Bad for Health

On the other hand, there are also high-fat foods that can make you experience heart disease and stroke. Types of fat that can cause you to be affected by both diseases are saturated fat and trans fat. Therefore, you need to limit the consumption of both types of fat in order to avoid cardiovascular disease.

Some examples of fatty foods that are bad for health, include:

Dairy products

Some dairy products, such as cheese, ice cream, and yogurt, are fatty foods that need to be limited in consumption. This is because some of these dairy products contain saturated fats which can cause increased levels of bad cholesterol in the blood.

Baked goods

Baked goods, such as donuts, cookies, and pies, also include fatty foods that are bad for consumption. Because the food is usually made from partially hydrogenated vegetable oil, so it contains a lot of trans fat.

Fried foods

Foods cooked by frying using deep frying techniques, such as fried potatoes and fried chicken, can also contain a lot of trans fat.

What is the Limits of Fat Consumption Per Day?

Actually, fat still needs to be consumed to increase energy and help the absorption of vitamins needed by the body. It's just that you need to know the limits of consumption of fatty foods to avoid cardiovascular disease.

In Indonesia itself, the Ministry of Health has issued recommendations for limiting consumption of sugar, salt and fat. This consumption limit is called G4G1L5 to be more easily remembered by many people.

G4G1L5 is a limit on sugar consumption of 4 tablespoons/ day, 1 teaspoon salt/ day, and 5 tablespoons of fat/ day. According to this limit, you are only allowed to consume a maximum of 5 tablespoons of fat/ day or about 65 grams.

Consuming fatty foods beyond these limits is at risk of causing fat to build up in the body. This accumulation of fat can cause you to become overweight and affected by heart and blood vessel disease.

If you have certain medical conditions, the portion of fatty foods you may consume may be less. To find out the amount and type of fatty foods that may be consumed according to your health conditions, you should consult a doctor.

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