What are the "good" and "bad" fats
Every man needs his food to fat present. "Good" include:
• Omega-3 unsaturated fatty acids contained primarily in fish - herring, mackerel, sardines, tuna, salmon;
• Omega-6, which are the richest olives, nuts, seeds and their production of oils, lots of vegetables and cereals;
These fats maintain strength and elasticity of blood vessels and increase levels of "good" (HDL) cholesterol.
"Bad" fats come mostly from animal foods - red meat, butter and full-fat dairy products. Another type is called. trans fats that occur in the production of margarine, biscuits, cakes and more.
They increase the blood levels of "bad" (LDL) cholesterol which accumulate in blood vessel walls weakens and narrows them and this increases the risk of heart attack and stroke.
What is the normal amount
Assessment nutritionists, not more than 11% of the energy produced by the body must come from saturated fat if you want to be healthy. Which means that the average amount received by them on the day of a man should be not more than 30 g, and a woman - to 20. Just as it should be and the number of children between 5 and 10 years in the smaller it is difficult to specify an exact figure because their bodies generally need more saturated fat for growth. However, children over 2, the experts recommend giving milk to 2% milk, so that energy produced from saturated fat should not exceed 13% of the total. High fat foods contain more than 20 grams of fat per 100 grams of product, while the low-fat are those that have less than 3 grams of fat per 100 g. With a high content of saturated fat certain foods that contain more than 5 grams of fat ones 100 g of product. These low should contain less than 1.5 g per 100 g.
