Excess intake of saturated and trans fat can lead to various other health issues besides weight gain. Most of us do not know how much fat is too much? Here are few signs that you can use as a warning for a change in your diet.
Eating A lot of partially Hydrogenated Oil
Trans fat, which is the worst type of dietary fat, and is often listed on the ingredient list as “partially hydrogenated oil”. Most of the people might be eating too much trans fat without realizing it. Trans fat increases the bad cholesterol or LDL levels in the blood and reduces good cholesterol, which could increase the risk of cardiovascular disease, stroke and even diabetes. Packaged items like cookies, chips, doughnuts, frozen meals, etc. contains trans fat.
Eating saturated and fat- heavy butter
Researchers at Brigham and Women’s Hospital, analyzed diets of women over the age of 65 and found that those who were consuming highest amount of saturated fat has worse overall memory and cognition. Symptoms like struggling to remember names or dates or what you ate for breakfast etc., its time you want to think about changing your diet.
One can replace saturated and trans fat meals with olive oil and fish which are rich in Omega -3 fatty acids and good mono and poly unsaturated fats which are helpful in boosting brain functioning and protecting against mental decline. Top 10 Benefits of Olive Oil.
Using Butter in every meal
Cooking your food in butter isn’t healthy. It is almost loaded with unhealthy saturated fat. Instead one can use olive oil which is filled with mono-saturated fat, which is good and healthy.
Two tablespoons of butter contains about 23 grams of fat, which is unhealthy and can increase our risk of health conditions such as stroke, heart disease etc. Improve your heart health with these Spices
Fried Food Junkie
Chicken wings, French fries are deep fried foods loaded with trans fat, which could affect your healthy levels of good and bad cholesterol and can even make you insulin resistant, which in turn can increase your risk of developing Type 2 diabetes.
According to research conducted at Harvard, researchers have found that for every 2 percent of calories from trans fat daily, the risk of heart disease increases by 23 percent. How Fat affects Insulin Resistance.
Have High levels of Cholesterol
If you have high level of cholesterol, it means you have been eating too much of bad fat. Saturated fat drives up the levels of bad cholesterol in your blood which increases the risk of developing heart disease. Make sure you avoid red meat, eggs, and fatty dairy , if your cholesterol is high.
Not Knowing about the Types
Most people eat too much of bad fat due to mere ignorance of what types of fats are healthier. Saturated fat, which is a bad kind is found in red meat, whole milk, cheese, butter and poultry with skin, oils such as coconut oil. Olive oil, sunflower oil and flax seed oil are better when you are planning to cutting down on the intake of bad fat. Dietary fats- know which type to choose.
Constantly taking antacids
If you are constantly popping antacids,, it might be a sign you are eating too much fat. Saturated fat takes longer to digest and can cause indigestion, heartburn and bloating. It also results in the splashing back of excess of stomach acid into esophagus, which cause heartburn.
Gaining Unhealthy Weight
Over consumption of anything is bad for health and can result in health issues. If you are taking too much saturated or bad fat, you could be likely to gain unhealthy weight.
According to the Swedish study, people who ate large portion of saturated fat are at a more risk of developing belly fat than those who take polyunsaturated fats.