Fat: Living with the taboo but not that bad after all
Fats is probably one of the most tabooed and dreaded words in the food dictionary. But they’re not all that bad after all. Fats can also be a good addition to the daily diet. Against the myth, good fats must necessarily be a part of one’s daily meal as they are crucial supplements to ones body.
Yes, some fats are notorious and harmful and may cause risk of cardiovascular diseases but then there are also those fats that may protect your heart. Fats are an important source of fatty acids as well as concentrated energy and are rich in fat-soluble vitamins. They can also be used as an alibi for cooking. Let us take a look some fats that help battle cholesterol.
Avoid cocktails and choose to sip on red wine instead as it is rich in antioxidants. Antioxidants help prevent various types of cancers. Red wine also has saponins, which help lower bad cholesterol LDL. But wine intake should be limited. As per the American Heart Association its two glasses for men or one glass for women in a day.
Rotation of oils is a good idea. Example: for one month you could use sunflower oil and then olive oil in the next. Olive, sesame and mustard oils are considered low cholestrol cooking oils. Even avocado oil, corn, cottonseed. sunflower seeds and sunflower oil etc are good for cooking.
Monounsaturated fats healthy fats. While understanding cholestrol, you must know that there are two types of cholesterol – one that cholesterol clogs our arteries and is referred to as bad cholesterol or LDL; and the other fats are those that help eradicate these clogs which are better known as the good cholesterol or HDL.
Polyunsaturated fats may also be healthy in certain ways. Polyunsaturated fats has HDL but it affects the total blood cholesterol by lowering both the good and the bad cholesterol(LDL and HDL) and the HDL (good) cholesterol. So these should be used to a certain extent only.
Plant extract oils are good for regular use. Butter or ghee are popular options for baking; and in some cases even for cooking. However butter and ghee can inflict bad cholesterol.
The risk of heart diseases by artery clogging is rife. Healthier options like vegetable oils (soya oil, sesame oil, olive, mustard, corn etc) must be used for cooking as well as baking as they share good cholesterol or HDLs.
Fats from meat also work as cholesterol control agents. But one must still try and reduce the fat that comes along with meat. Let us also take a look at the ways in which one can reduce fat content from meats. While buying meat one must make sure that the meat is cut nice and lean. This will make the task of cutting and seperating all the visible fats from the meat. Like in a chicken, the skin is removed to get rid of the fat deposits.
When using the meat for preparations like broth, stew or soup, freeze the meat before hand. This will solidify the fat, making its removal easy.
Irrespectively, one must avoid frying food. By frying the amount of calories increase. You can use alternate cooking methods like grill, roast, steam etc.