Oman today_ Fats and oils are an essential part of our diet and have a direct impact on heart and vascular health. Approximately one-third of our daily energy comes from fats, including visible fats such as oils and butter, as well as hidden fats found in meat, dairy products, and sweets. Each gram of fat provides 9 calories, but it is the type of fat that determines its effects on health.
In the body, fats serve multiple functions: protecting organs from impact and pressure, maintaining body temperature, aiding the absorption of fat-soluble vitamins like A, D, E, and K, and supplying essential fatty acids. Fats also enhance the flavor of food and promote satiety, so completely eliminating them is neither practical nor beneficial.
Dietary fats are primarily categorized into saturated and unsaturated fats. Saturated fats are solid at room temperature and are found in animal products and some solid plant oils. Excessive intake of these fats can raise LDL cholesterol and increase the risk of heart disease. Unsaturated fats include monounsaturated fats (MUFAs), such as those found in olive oil and peanuts, and polyunsaturated fats (PUFAs), present in oils like sunflower, canola, and fatty fish. PUFAs are further divided into omega-3 and omega-6 fatty acids; omega-3s are essential for heart and brain health and can be obtained from fish oil, flaxseed oil, canola oil, and soybean oil.
Trans fats, commonly found in hydrogenated oils, margarines, fried foods, and processed sweets, have even more harmful effects than saturated fats. They increase LDL cholesterol, decrease HDL cholesterol, and raise the risk of clot formation and heart disease. The recommended intake of trans fats is less than 1% of daily energy.
Dietary cholesterol is usually present in animal sources. Eggs, for example, are rich in nutrients and, although they contain cholesterol, their saturated fat content is low, making it safe for healthy individuals to consume one egg per day.
For a healthy diet, it is advisable to limit saturated and trans fats and replace them with unsaturated fats. Use liquid oils for salads and gentle cooking, oils specifically designed for frying when deep-frying, and always cook at low heat to preserve oil quality and prevent harmful compounds from forming. Storing oils in opaque containers away from direct sunlight and choosing oils with minimal trans fat content are also important steps.
By following these practices, you can maintain heart health, reduce the risk of chronic diseases, and enjoy the flavor and quality of your meals. Paying attention to both the type and amount of fat consumed is crucial for a healthy lifestyle and the prevention of cardiovascular diseases.