5 foods high in bad fats

Red meat, deep-fried foods, and non-dairy creamers often contain a lot of bad fats, so everyone should limit their use.

Bad fats include saturated fats and trans fats. They promote inflammatory reactions, altering blood lipid composition in ways that are harmful to overall health.

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

Red meat such as beef, buffalo, pork, lamb contains a lot of saturated fat. On average, 100g of beef (even lean meat with little fat) contains at least 4.5g of saturated fat. This content in pork is 7.7g. Each person should not consume more than 170g of red meat per day. Prioritize choosing low-fat meat and should 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 fats can increase LDL (bad cholesterol) and decrease HDL (good cholesterol). This increases the risk of heart disease, blood pressure, and other health problems such as obesity, fatty liver, and fatty blood.

Processed meats are often high in sodium and preservatives, which can be harmful to heart health and increase the risk of breast and colorectal cancer. Limiting your intake of these foods is an important part of maintaining a healthy diet.

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

Deep-fried foods often contain large amounts of bad fats. The frying process at high temperatures, especially with reused cooking oil, can create trans fats, which increase the level of fat oxidation, which is harmful to health. Deep-fried foods are also high in calories and low in nutrients, which can easily lead to weight gain and obesity. Everyone should prioritize steamed and boiled dishes.

Non-dairy creamer is used in many foods 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 oil is a trans fat, which increases the level of bad cholesterol in the blood, leading to the risk of heart disease, stroke and diabetes.

Non-dairy creamers contain a lot of sugar, emulsifiers, stabilizers, thickeners, colorants, and flavorings. Excessive consumption of these additives increases the burden on the digestive system, promoting the progression of many metabolic disorders such as obesity and hypertension.

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

Truong Giang

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