Fats. A project work done by Geok Hong & Hwee Sim. Brief Introduction of FATS. Fats consists of a wide group of compounds that are generally soluble in organic solvents and largely insoluble in water.
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The trans fats that we consume through fast foods and other processed food are major causes for coronary heart diseases.
A study carried out on 80,082 women over 14 years, showed that the chances of developing coronary heart disease doubled with every 2 percent increase in the energy intake from trans fatty acids. This finding is disturbing by itself but, when compared on an equal intake basis, the risks were even higher.
For example, a 5 percent energy intake in saturated fats increased the risk by 17 percent while a 2 percent greater intake of energy from trans fatty acids increased the risk factor by 93 percent.
Studies have also revealed that trans fats increase the total LDL (Low-Density Lipoprotein) cholesterols and increases the risk of cardiovascular disease. The trans fatty acids also reduce the HDL (High-Density Lipoprotein) cholesterol level.The lowering of the HDL means a higher risk of cardiovascular diseases.High trans fatty acids intake may interfere with conversion and metabolism of omega-3 fatty acids too. Omega-3 fatty acids are important for proper functioning of the brain and the eyes.There is enough evidence to prove that trans fatty acid intake during pregnancy has a highly damaging effect in development and growth of the infants.
avoid using cooking oils that are high in saturated fats and/or trans fats such as coconut oil, palm oil or vegetable shortening. Instead, use oils that are low in saturated fats and high in monounsaturated and polyunsaturated fats such as canola oil, olive oil and flax seed oil.
minimize using commercially packaged foods which are high in trans fats. Always read labels to look for trans-fat free alternatives.
as saturated fats are found in animals products, use lower-fat version dairy such as 1% or skim milk instead of whole milk. Trim visible fats and skins from meat products.