Top 5 foods high in bad fats

Red meat, deep fried foods, and non-dairy ice cream often contain a lot of bad fats, so each person needs to limit their use.

Bad fats include saturated fat and trans fat. They promote inflammatory reactions, changing blood lipid composition in a way that is harmful to overall health.

Master and doctor Nguyen Anh Duy Tung, Nutrihome Nutrition Center, said that a diet too high in bad fats increases the risk of metabolic disorders (obesity, diabetes, fatty liver, high blood pressure). steatosis.), atherosclerosis, myocardial infarction and stroke. Each person needs to minimize the consumption of bad fats in their daily diet, replacing them with good fats (unsaturated fats).

Red meat such as beef, buffalo, pork, and sheep contains a lot of saturated fat. On average, 100 g of beef (even lean, low-fat meat) contains at least 4.5 g of saturated fat. This content in pork is 7.7 g. Each person should not consume more than 170g of red meat per day. Prioritize choosing low-fat cuts of meat and combine them with a variety of vegetables, fruits, and whole grains to build a balanced diet.

Processed meats such as sausages, cold cuts, and canned meats often contain high levels of saturated fat and trans fat. These types of fats can increase LDL (bad cholesterol) and lower HDL (good cholesterol) levels. From there, the risk of cardiovascular disease, blood pressure, and other health problems such as obesity, fatty liver, and fatty blood increase.

Processed meat is often high in sodium and preservatives, which can harm heart health and increase the risk of breast and rectal cancer. Limiting your consumption of these foods is an important part of maintaining a scientific diet.

Typical livestock and poultry fat such as pork fat contains high levels of saturated fat, accounting for about 30% of the total volume. Saturated fat can increase bad cholesterol levels in the blood, leading to the risk of cardiovascular disease. Everyone should use vegetable oil instead of animal and poultry fat.

 Deep-fried food is high in calories and low in nutrients, easily leading to weight gain and obesity.

Deep-fried foods often contain large amounts of bad fats. The process of frying at high temperatures, especially with reused frying oil, can create trans fat, increasing the oxidation level of fat, causing harm to health. Deep-fried dishes are rich in calories and low in nutrients, easily leading to weight gain and obesity. Each person should prioritize steamed or boiled dishes.

Non-dairy creamer is used in many dishes and drinks, especially milk tea. The main ingredient of creamer is hydrogenated vegetable oil (coconut oil or palm oil), accounting for about 30% of the weight. Hydrogenated vegetable oils are trans fats, which increase bad cholesterol levels in the blood, leading to the risk of heart disease, stroke and diabetes.

Non-dairy creamer is high in sugar, emulsifiers, stabilizers, thickeners, colorings and flavorings. Excessive consumption of the above additives increases the burden on the digestive system, promoting many progressive metabolic disorders such as obesity and hypertension.

Dr. Duy Tung said that a healthy person can consume less than 22 g of saturated fat per day (less than 10% of total calories consumed) and less than 2 g of trans fat (less than 1% of total calories). calories absorbed into the body). Supplementing the biological compound GDL-5 (extracted from South American sugarcane pollen) helps regulate blood fat, reduces the amount of excess bad cholesterol in the blood and increases good cholesterol, preventing cardiovascular disease.