Saturated fatty acids are long-chain carboxylic acids. With a higher number of carbon atoms between which there are no double bonds. Three fatty acids linked to an ester bond with alcohol glycerol form triglycerides. Saturated fats are found in butter, coconut (lauric) and cow milk (myelin), palm oil (palmitic), fatty fats (stearic and palmitic). To recall, saturated fats are harmful to health, and their percentage should not exceed 10% of the total daily calorie intake.
Dangerous Trans fats
Unhealthy trans fats are found in animals or in foods of animal origin, but in small quantities, about two to three percent. However, they are massively produced in the process of hydrogenation of vegetable oils to get saturated fats from unsaturated, with a higher melting point, so that they can be used multiple times for frying. They are much cheaper than butter, pork fat or palm oil. Trans fats considerably increase the risk of cardiovascular disease, and most of them have margarine and oils used in fryers are used by the infamous fast food restaurants. Conclusion: You can consume pork fat sometimes, but margarine you should always avoid.
When it comes to unsaturated fatty acids, there are double bonds between certain carbon atoms at one or more sites, so we distinguish polyunsaturated and monounsaturated. The most commonly mentioned are palmolein and oleic acid. Such fats in high percentage are found in nuts, which should, therefore, be consumed at least four times a week, but not as a supplement to saturated fats, but as a substitute for them. In some oils (olive, canola, sunflower, peanut), the percentage of monounsaturated fats also exceeds 50%. You can also find them in meat, milk and whole milk products. But less than saturated fats, and therefore we recommend you that these foods you should restrict in your diet.
Precious Omega-3 Acids
It is the most valuable unsaturated fatty acids, which are found in many vegetable oils, mother’s milk and fish oil. Numerous studies have shown that omega-3 fatty acids prevent cardiovascular disease and infarction. They also prevent inflammation and atherosclerosis and lower triglyceride levels and bad blood cholesterol. So, on the menu, you should often find nuts, cold-fried vegetable oils, and bluefish.