5 foods high in unhealthy fats

Red meat, deep-fried foods, and dairy-free ice cream often contain high levels of unhealthy fats, and everyone should limit their consumption of them.

Bad fats include saturated fats and trans fats. They promote inflammatory responses and alter blood lipid composition in a way that is detrimental to overall health.

According to Dr. Nguyen Anh Duy Tung, a specialist at Nutrihome Nutrition Center, a diet high in unhealthy fats increases the risk of metabolic disorders (obesity, diabetes, fatty liver disease, hyperlipidemia, etc.), atherosclerosis, myocardial infarction, and stroke. Everyone should minimize their consumption of unhealthy fats in their daily diet and replace them with healthy fats (unsaturated fats).

Red meats such as beef, buffalo, pork, and lamb contain high amounts of saturated fat. On average, 100g of beef (even lean cuts) contains at least 4.5g of saturated fat. Pork contains 7.7g. Each person should not consume more than 170g of red meat per day. Prioritize lean cuts of meat and combine them with a variety of fruits, vegetables, and whole grains to create a balanced diet.

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

Processed meats often contain high levels of sodium and preservatives, posing risks to cardiovascular health and increasing the risk of breast and colorectal cancer. Limiting consumption of these foods is an important part of maintaining a healthy diet.

Animal fats, such as pork fat, typically contain high levels of saturated fat, accounting for about 30% of their total weight. Saturated fat can increase levels of bad cholesterol in the blood, leading to an increased risk of cardiovascular disease. Everyone should use vegetable oil instead of animal fats.

Deep-fried foods often contain large amounts of unhealthy fats. The high-temperature frying process, especially with repeatedly reused frying oil, can create trans fats, increasing the oxidation of fats and harming health. Deep-fried foods are also high in calories and low in nutrients, easily leading to weight gain and obesity. Everyone 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), which accounts for about 30% of its weight. Hydrogenated vegetable oil is a trans fat, which increases levels of bad cholesterol in the blood, leading to an increased risk of cardiovascular disease, stroke, and diabetes.

Non-dairy cream contains high levels of sugar, emulsifiers, stabilizers, thickeners, colorings, and flavorings. Excessive consumption of these additives puts a strain on the digestive system and promotes the progression of various metabolic disorders such as obesity and hypertension.

According to Doctor Duy Tung, a healthy person can consume less than 22g of saturated fat per day (less than 10% of total calorie intake) and less than 2g of trans fat (less than 1% of total calorie intake). Supplementing with the bioactive compound GDL-5 (extracted from South American sugarcane pollen) helps regulate blood lipids, reducing excess bad cholesterol in the blood and increasing good cholesterol, thus preventing cardiovascular disease.

Truong Giang

Readers can submit their nutrition questions here for the doctor to answer.

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