Health effects and risk of fats

Looking at all the nutrients, fat is most of time linked with heart disease, some types of cancer, and obesity.  One recommendation that help with all the health problems is you have to choose a diet that is low in saturated fats, trans fats and cholesterol and moderate in total fat.
Click on the link below to see which risk go with which fat when it comes to health.

Heart Disease
Elevated blood cholesterol is a big risk factor for cardiovascular disease.  Cholesterol build up in the arteries, restricting blood flow and so raise your blood pressure.  This can predict the likelihood for a person suffering a stroke or heart attack.  The higher your cholesterol the higher the likelihood so try keep your blood cholesterol low.  But keep in mind food cholesterol does not raise blood cholesterol as dramatically as saturated fat does.

Risks from Saturated fats
LDL cholesterol raise the risk of heart disease.  Often implicated in raising LDL cholesterol are the saturated fats.  In general, the more saturated fat you have in your diet, the more LDL cholesterol you can have in your body.  Keep in mind not all the saturated fats have the same effect.  Fats from animal sources is the main sources of saturated fats in most diets.  Some vegetable fats like coconut and palm and hydrogenated fats provide small amounts of saturated fats.  So when you select fish or poultry and fat-free milk products this will help to lower the saturated fat intake and so heart disease risk.  To use non-hydrogenated margarine and unsaturated cooking oil you can lower your saturated fat intake.

Risks from Trans fats
Research have shown an association between heart disease and dietary trans-fatty acids.  Trans-fatty acids have the same effects as saturated fats on blood cholesterol, they raise LDL cholesterol.  So by limiting your intake of trans-fatty acids you can improve your blood cholesterol.  Trans-fatty acids can make up approximately 7 present of your fat intake.  The American heart Association stated that butter is rich in saturated fat and cholesterol while margarine is made of vegetable fat so has no dietary cholesterol that is why margarine is preferable to butter.  Soft margarines are less hydrogenated and is a little lower in trans-fatty acids so they do not raise the blood cholesterol like the saturated fats in butter and the trans fats of hard margarine.  Some places offer non-hydrogenated margarines that are trans fat free.

Risks from cholesterol
Dietary cholesterol is said to raise blood cholesterol and so can increase your risk of heart disease, but its effect is not as bad as saturated fat or trans fat.  But it is advised to limit your cholesterol intake.  Cholesterol is only found in foods derived from animals so eat less fat from meats, eggs and milk product to lower cholesterol intake as well as total and saturated fat intakes.  An egg contain just over 200mg of cholesterol, and all of it is in the yolk.  It is still fine to eat one egg a day because it is a valuable part of our diet, it is inexpensive, it is useful in cooking and it is a source of high-quality protein and other nutrients.  As an alternative, you could only use the whites of a fresh egg.