Though, in my previous post you already known that saturated fats are the kind chiefly implicated in heart disease, it is important to remember that an excess of fat- of any kind is one of the biggest problems in our diet today. Certain cancers, in particular breast and colon cancer, are thought to be linked to high fat intake. And, of course, an over consumption of fat cause obesity which itself increase your risk for high blood pressure, stroke, diabetes, arthritis, and other ills.
Most of us eat too much fat. What‘s a healthy limits? For adults not at risk for any chronic disease, such as heart disease or diabetes, nutritionists peg the upper fat limit at 30% of daily calories. For those already afflicted, or at risk for one of these illnesses, the limit is lower 25 or even 20% of total daily calories.
Remember that 1 gram of fat, whether saturated or unsaturated brings in 9 calories. So if, say, a piece of chocolate brings in 10 grams of fat, that’s 90 calories. If you’re keeping to the 30% upper limits for fat , in a 2000 calories diet not more than 600 calories should come in form of fat.
In brief, here’s your action plan for controlling your fat intake:
- Know how much fat is in the food you eat.
- Know the types of fat in the food you eat.
- Decrease the overall amount of fat in your diet, but saturated fat in particular
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