How to Eat Fat Without Harming Your Cardiovascular Health?
Fat is not entirely bad as many people think.
The Nature of Fat
The nature of fat is not a uniform block, but a complex "mixture" containing primarily triglycerides with various types of fatty acids, including saturated fats.
Saturated fat is a common component in animal fats (lard, beef tallow, or butter). At 20 - 25°C, this fat is usually in a solid form; if accumulated excessively in the lumen of blood vessels, it can cause the blood vessels to narrow.
Many people are very afraid of fat, but in reality, our liver produces most of the body's cholesterol daily to build cells and create 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 sausages (which undergo ultra-processing) containing high amounts of salt, preservatives, and additives.
The Role of Fat
Our bodies need fat. Fat acts as both a reserve and the most concentrated source of energy for the body. One gram of fat provides 9 calories, double the amount of protein or carbohydrates. It helps the body sustain energy during prolonged activities.
Furthermore, fat supports the absorption of fat-soluble vitamins such as vitamins A, D, E, and K. If fat is eliminated completely, the body will struggle to absorb these vitamins effectively, even with a complete diet.
Fat provides rich flavor and a distinctive richness, while also helping food stay in the stomach longer, promoting a feeling of fullness.
What Are the Consequences of Too Much Fat?
Too much of anything is not good, and fat is no exception. Scientific evidence has shown that excessive consumption of saturated fat is one of the causes of increased LDL-cholesterol (often called "bad" cholesterol). When this concentration is too high, it forms plaque on arterial walls, 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 fat can lead to cardiovascular disease.
Eating Wisely – The Art of Navigating Fat
Instead of extreme elimination, become a mindful eater. Do not cut fat out of your menu entirely, but consume it in moderation. You do not have to abstain from caramelized braised pork. Keep saturated fat at a reasonable level within your daily total caloric intake.
If a meal includes pan-seared pork belly, add a plate of tofu or steamed fish; or if one meal is rich in fats, make the next meal lighter with fresh fruit and vegetable salads, along with boiled or steamed fish or shrimp.
Combine animal fats with vegetable oils (such as peanut oil, sesame oil, olive oil, sunflower oil, or soybean oil). Vegetable oils are rich in unsaturated fats, which help mitigate the adverse effects of saturated fats.
Combining fat with dietary fiber (from green vegetables, whole grains, tubers, and fruits) is far less harmful than combining fat with sugar and refined starches (such as pastries and cookies). Fiber acts like a "broom", helping to sweep excess cholesterol out of the body before it can be absorbed into the bloodstream.
Practicing the 'Trimming' Rule
Before cooking, use a knife to trim away visible white fat. The marbling within the meat fibers is already enough to make the dish flavorful.
Prioritize healthy cooking methods. Instead of deep-frying for long periods, steam lightly before frying or use an air fryer. You can still enjoy the characteristic rich flavor without overloading the food with excessive grease.
You also need to listen to your body. If you have a history of high blood lipid levels or cardiovascular disease, you must strictly limit animal fats and prioritize vegetable oils or other healthy fat sources (such as peanuts, sesame seeds, fish fat, fatty fish, etc.).
Treat fat like an expensive seasoning: use a small amount to elevate the dish, but never let it become the main ingredient.