Saturated or Unsaturated fat-- Which one do you want?

Fat is one of the three nutrients along with protein and carbohydrates that supply calories to the body. Fat provides nine calories per gram, more than twice the number provided by carbohydrates or protein. It serves as the storage substance for the body's extra calories. It fills the fat cells adipose tissue, that helps insulate the body. Fat, or adipose tissue, functions as an insulator to preserve body heat and protect organs in the body. However, unsaturated fats have a lot of calories, so you still need to limit them. 

Fat is stored as a result of excessive calorie consumption, which may be excessive protein, carbohydrate or fat consumption. Too much fat also increases the risk of heart disease because of its high calorie content, which increases the chance of becoming obese another risk factor for heart disease and some types of cancer. Gram for gram, fat has more than twice the calories of carbohydrates. 

SATURATED FATS: These are the biggest dietary cause of high LDL levels "bad cholesterol”. When looking at a food label, pay very close attention to the percentage of saturated fat and avoid or limit any foods that are high. Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils - coconut, palm, and palm kernel oils Note: Most other vegetable oils contain unsaturated fat and are healthy. Saturated fats are usually solid at room temperature, with the exception of palm oil, and originate primarily from animal sources, such as butter, milk, yogurt, cheese, mayonnaise, salad dressings, and meat. However, even some plant sources including palm and coconut oil, as well as hydrogenated oils found in chips, baked products, and snack items contain saturated fat. High intake of saturated fat has also been correlated with certain types of cancers, including colon cancer, and stroke. 

UNSATURATED FATS: Fats that help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories, so you still need to limit them. Most but not all! liquid vegetable oils are unsaturated The exceptions include coconut, palm, and palm kernel oils There are two types of unsaturated fats:. 
Monounsaturated fats: Examples include olive and canola oils. 
Polyunsaturated fats: Examples include fish, safflower, sunflower, corn, and soybean oils. 

Unsaturated fats can be further divided into monounsaturated, and polyunsaturated fats. Food items containing unsaturated fats include vegetables oils, olive oil, avocado, seeds, nuts, soybeans, fish, and flaxseed, among others. 

Unsaturated fats have shown to provide many health benefits for the heart, including lowering harmful cholesterol levels. Some of these healthy unsaturated fats cannot be produced in the body and must be consumed in the diet. 

In addition to saturated and unsaturated fats, a third group of fat is getting more attention, namely trans fatty acids. Trans fatty acids can be naturally occurring or produced from unsaturated fats. When the structure of unsaturated fats is changed making it solid in character, trans fatty acids are formed. Trans fatty acids like saturated fat, increases cholesterol levels, which can increase your risk of heart disease. Eating too much saturated fat is one of the major risk factors for heart disease. A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries. A large intake of polyunsaturated fat may increase the risk for some types of cancer. Milk is very low in these essential fats and high in the saturated fats that encourage artery blockage and weight problems as children grow. (Cont..)