How to Consume Fat Without Harming Your Heart?
Fat is not entirely bad, as many people think.
The nature of fat
The nature of fat is not a homogeneous block, but a complex "mixture" mainly containing triglycerides with various fatty acids, including saturated fats.
Saturated fat is a common component of animal fat (lard, beef tallow, or butter). At 20 - 25°C, this fat is usually solid; if it accumulates excessively within the blood vessels, it can narrow the vascular lumen.
Many people are terrified of fat, but in reality, our liver still produces most of the body's cholesterol daily to build cells and produce hormones, while the rest comes from food.
Therefore, the issue lies in the source and the degree of processing of the fat. Fat from a piece of roasted or boiled meat is completely different from fat in smoked sausage (which is ultra-processed) containing high amounts of salt, preservatives, and additives.
The role of fats
Our bodies really need fat. Fat is both a reserve and the most concentrated source of energy for the body. One gram of fat provides 9 calories, twice as much as the same amount of protein or carbohydrates. It helps the body sustain energy during prolonged activities.
Moreover, fats aid in the absorption of fat-soluble vitamins such as vitamins A, D, E, and K. Completely eliminating fats makes it difficult for the body to absorb these vitamins effectively, even with an otherwise balanced diet.
Fat provides a rich flavor and a characteristic richness, while also helping food stay longer in the stomach, creating a prolonged feeling of fullness.
What are the consequences of excess body fat?
Too much of anything is not good, and fat is no exception. Scientific data has shown that excessive consumption of saturated fat is one of the causes of increased LDL cholesterol (often called "bad" cholesterol). When this level is too high, it forms plaques on the walls of blood vessels, eventually leading to atherosclerosis.
As a result, blood pressure rises, the heart has to work harder, and the risk of stroke or heart attack increases.
Consuming too much animal fat can lead to cardiovascular disease.
Eating smart – The art of enjoying fats
Instead of extreme elimination, become a mindful eater. Do not cut fat out of your diet entirely, but consume it in moderation. You do not need to avoid caramelized pork belly. Keep your saturated fat intake at a reasonable level within your total daily caloric intake.
If a meal already includes caramelized pan-fried pork, add a plate of tofu or steamed fish; or if one meal is rich in fatty foods, make the next meal lighter with fresh fruit and vegetable salads, along with boiled or steamed fish and shrimp.
Combine animal fats with vegetable oils (such as peanut oil, sesame oil, olive oil, sunflower oil, and soybean oil). Vegetable oils are rich in unsaturated fats, helping to reduce the adverse effects of saturated fats.
Fat combined with dietary fiber (from green vegetables, whole grains, root vegetables, and fruits) is far less harmful than fat combined with sugar and refined carbohydrates (such as cakes and cookies). Fiber acts like a "broom", helping sweep excess cholesterol out of the body before it can be absorbed into the bloodstream.
Practicing the 'pruning' rule
Before cooking, use a knife to trim away visible white fat. The intramuscular fat marbled throughout the meat is already enough to enhance the flavor.
Prioritize healthy cooking methods. Instead of prolonged deep-frying, briefly steam the food before frying or use an air fryer. You can still enjoy the characteristic rich flavor without making the dish too oily.
You also need to listen to your body. If you have a history of high blood lipids or cardiovascular disease, strictly limit animal fat and prioritize vegetable oils or other healthy fat sources (such as peanuts, sesame seeds, fish oil, fatty fish, etc.).
Consider lard as an expensive seasoning—use a little to elevate the dish, but don't let it become the main ingredient.