Distinguish the various dietary fats is key to staying healthy.

To select foods based on the type of fatty acids that contain hidden fats and discover in them, we will prevent a number of diseases.
A simple classification of fats will help the work of knowing what to avoid and what to consume to benefit our health.The fats we consume usually can be visible or hidden in the food. The visible would be the easiest to avoid, since we are aware of their intake.
In this group we can name the oils used for cooking, shortening, butter, margarine, bacon, cream, creams, etc.

Distinguish between hydrogenated vegetable fats, saturated fats and animal fats is key to know when choosing a healthy food.

But the hidden or invisible fats are those that remain present in the food we can not see with the naked eye, so we must be more careful and be alert to this type of fat.
These fats are present in almost all foods: meats , poultry , fish , eggs , milk and milk derivatives , cold cuts , nuts , etc.
This group is important to distinguish the healthy fats such as those found in nuts , egg yolk in and fish, the rest .
Classification depending solid fats and liquid
The solid fats are rich in saturated fatty acids (harmful to the body), come from animal foods, and keep the room temperature solid state.
belong to this group of fats from meats, skin poultry, cream, butter, bacon, etc..
At this point it is appropriate to clarify that when liquid fats and oils are subjected to an industrial process of hydrogenation, unsaturated fatty acids where the initial oil content, are transformed by this process into solid fats at room temperature and saturated such as margarines.
advertisements Most of the foods such as vegetable fat named, but cease to be and lose their beneficial qualities because of that process that solidifies and saturates. Many of these ads are somewhat misleading.
The liquid fats are those rich in unsaturated fatty acids (health benefits), are liquid at room temperature and in this group all oils.
We also need to make a clarification, because the oils coconut and palm are of plant origin, but contain a high proportion of saturated fatty acids , so its use is not recommended.
therefore we must select those foods whose nutritional labels and ingredients these oils are not listed, or containing a high percentage of trans fats or saturated.
The words hydrogenated vegetable fats, saturated fats, animal fats , are key to know when choosing a healthy food.
therefore if the label or packaging food contains these words, discarding the usual consumption of food that will help us enjoy better health.

How fats consist?
Fats are generally constituted by a mixture of saturated and unsaturated fatty acids, obviously varying the proportion of each other.
is where we understand, that is the proportion that must control, ie consume more saturated than unsaturated about , since the latter are those that raise the blood cholesterol levels favoring the risk of developing cardiovascular and cerebrovascular diseases, obesity , etc.
We have commented on many notes that there are plenty of studies which show that a diet high in total fat and saturated fat predominated "bad" are determinants in serum cholesterol , ie increase it. This increase is associated with cardiovascular disease, to obesity , the development of certain cancers, increased blood pressure, circulatory disorders, urolithiasis (kidney) bile, etc..

The fats in the diet
Addressing the issue of dietary fat has always been an important issue as complex as it is always important to warn about over-consumption. But we must also warn about the consequences of a diet deficient in fat, where:

• not cover the energy needs
• Routine activities are diminished
• there is a progressive loss of weight
• There adaptive metabolic changes
• an alteration in the reproduction in the case of women
• slows the growth of children

Basic rules to help us make the best choice:

• Avoid the above named oils coconut and palm, for being rich in unsaturated fatty acids, and all foods that contain them.
• Avoid solid fats and animal products (lard, butter, bacon).
• Avoid solid vegetable fats (margarine).
• Fried avoid consumption and overheating of the oil, since this kind of cooking, fatty acids undergo a transformation that may be carcinogenic.
• Choose seasonings (seasoning or condiment) with low fat content. The best dressing: 1 tablespoon olive oil , sauces or yogurt .
• Choose all skim milk and derivatives.
• Be alert to the use of hidden fats in foods.
• Discard labels containing nutritional: high levels of saturated fat, or where the words appear: hydrogenated vegetable oil and animal fats (at this point we make a clarification, the majority of industrial and processed foods containing these fats, for which suggest reducing the consumption of these products).
• Always prefer unsaturated fats: nuts , oils , fish , avocado , on saturated fats.

So, it's all about educating, awareness and have the habit of reading nutrition labels of the foods we eat.
A when selecting the type of fats, our advice will be to always prefer liquid vegetable oils in crude of solid fats and of animal origin.