Unsaturated Fat: About unsaturated fat

Unsaturated fat is a type of fat that mainly originates from plant and nut oils. Unsaturated fats do not raise levels of harmful cholesterol (low-density lipoprotein, or LDL, cholesterol) or triglycerides. In some cases, they do raise levels of helpful cholesterol (high-density lipoprotein, or HDL, cholesterol).

Fat is a nutrient that is essential to keeping the body properly functioning. It provides energy for the body and is a nutrient used in the production of cell membranes and in compounds called eicosanoids. These compounds are similar to hormones and help regulate blood pressure, heart rate, blood vessel constriction, blood clotting and the nervous system.

Dietary fat also helps transport fat-soluble vitamins – vitamins A, D, E and K – from food into the body. Fat promotes healthy hair and skin, protects vital organs, and insulates the body. Consuming fat also provides people with a sense of fullness, which may keep them from overeating.

However, too much fat can be bad for a person’s health. People who consume excess fat are at risk of obesity, which can contribute to many diseases, including certain cancers, diabetes, gallstones, heart disease, osteoarthritis and sleep apnea. A diet high in certain types of fat can also significantly raise a person’s overall cholesterol level, as well as raising the level of LDL cholesterol, the so-called “bad” cholesterol.

Fats are made up of glycerol (three-carbon atoms that form the backbone of fatty acids) and fatty acids (chains of carbon, hydrogen and oxygen). They are stored in the body as triglycerides, which also circulate in the blood. The major types of fat include saturated fats, trans fats and unsaturated fats.

All fats contain both saturated and unsaturated fatty acids. However, unsaturated fat is made up of triglycerides in which most of the fatty acids are unsaturated. The terms “saturated” and “unsaturated” refer to differences in the fats’ atoms. Saturated fats contain all the hydrogen atoms that can be held within their chemical chains. Unsaturated fats have varying numbers of hydrogen atoms in the chemical chains.

Unsaturated fats are the healthiest type of dietary fat. They lower levels of both total cholesterol and LDL cholesterol. Meanwhile, monounsaturated and polyunsaturated fats raise the levels of HDL cholesterol, which has health benefits.

Compared to saturated fats, unsaturated fats are more likely to be in a liquid state when kept at room temperature and are more likely to spoil more rapidly. Polyunsaturated fats become rancid when exposed to oxygen more readily than monounsaturated fats.

Despite the fact that unsaturated fats are relatively healthy, people are urged to consume them in moderation. Consuming large amounts of any type of fat results in excess calories, which can lead to weight gain. The U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) urge that fat make up no more than 35 percent of a person’s total daily calories.

This Article was taken from: yourhealth.ivillage