Fatty meats, poultry with skin, fast food, bacon, and processed meats are high in saturated fat, which can increase the risk of heart disease.
There are four types of fats: monounsaturated, polyunsaturated, saturated and trans fats, each with a different structure. Monounsaturated and polyunsaturated fats are the good kind, while too much saturated or trans fat can be harmful to heart health.
Saturated fat increases bad LDL cholesterol, which is one of the major risk factors for heart disease due to plaque buildup in the arteries. Plaque in the arteries can also rupture and move to the brain, leading to a stroke. Trans fats not only increase LDL cholesterol but also decrease good HDL cholesterol levels.
The World Health Organization (WHO) recommends limiting trans fat consumption to less than 1% of total calorie intake per day, with saturated fat to less than 10%.
Below are 10 foods rich in bad fats that should be limited for heart health.
Meat: Fatty meat is one of the least healthy sources of saturated fat. A serving of 113 90% lean ground beef contains up to 5 g of saturated fat.
Poultry with skin: Although poultry meat is low in saturated fat, the skin is the part that contains the most of this type of fat. A 28 g serving of chicken skin contains 2.26 g of saturated fat. If you’re looking to reduce your saturated fat intake, cut off the skin.
Kem: Ice cream is made from high-fat milk along with sugar, sweeteners… A 100 g serving of ice cream contains more than 23 g of saturated fat. This dish is also rich in calories. If portion control is not controlled, it can easily lead to weight gain.
Ice cream made from high-fat milk along with sugar and sweeteners are not good for the heart if eaten too much. Image: Bao Bao
Margarine: One tablespoon of butter (about 14 g) contains more than 7 g of saturated fat. If used in fried dishes, the amount of fat can increase many times.
French fries: This typical fast food dish can provide about 17 g of fat (3.5 g of the saturated variety) and 340 calories. This dish contains starch and fat that is cooked at high temperature. The end product of this process is advanced glycation (AGEs) which increases oxidative stress, causing cardiovascular disease.
Smoked pork: More than half of the calories in bacon come from saturated fat – the type of fat that can increase bad cholesterol, leading to the risk of heart attack or stroke. For every 100 g of bacon eaten, the body receives about 12.6 g of saturated fat.
Soft drink: Consuming a small amount of sugar is not harmful, but too much sugar (like a can of soda) can cause the body to exceed the recommended tolerance. People who regularly drink soft drinks tend to gain more weight, become obese, have heart disease, high blood pressure, and type 2 diabetes.
Barbecue: Cookies, cakes, and muffins are often high in sugar, leading to weight gain. Eating too much of these foods can also increase triglyceride levels, which can lead to heart disease. The main ingredient of these cakes is usually white flour, which can increase blood sugar levels, making you hungry faster.
Processed meat: Sausages, ham, and cold cuts are meats that are not good for the heart. They contain a lot of salt and saturated fat, which increases blood pressure and makes the heart work harder. High sodium intake can lead to stroke, heart disease, and heart failure. Preservatives in bacon have also been linked to these problems.
Cheese pizza: One slice of thick-crust cheese pizza can have as little as 10 g of saturated fat and 350 calories. Both are not good for the heart if consumed in excess.