3 – Saturated fats could reduce your life
Saturated fats, such those found in sausages, butter and cheese have been demonstrated to elevate levels of “bad” LDL cholesterol. Why is this form of cholesterol so bad? Well, for a start, it worsens the risk of heart attack and stroke, which is why specialists recommend it should make up no more than 10% of the diet of an adult aged over 50.
Research has showed that consuming excessive amounts of saturated fat raises insulin sensitivity, which can lead to the development of diabetes. In one study, subjects who ate significant levels of saturated fat elevated their insulin sensitivity by 12.5 %. Compare this with the participants who consumed monounsaturated fats, such as olive oil, who dropped their levels by 8.8%!
The same study also found that high levels of saturated fat raised the risk of cardiovascular disease — notably in persons with excessive triglycerides and low levels of “good” HDL cholesterol. Fat is a key component of our diet, as our bodies need it to work smoothly – but if you’ve celebrated your fifth decade, you should minimize the amount of saturated fat you eat.
Adult males shouldn’t eat more than 30g of saturated fat daily, while women shouldn’t have more than 20g. Instead, choose for healthier unsaturated options, such vegetable oils, almonds, avocados and oily fish – and select slimmer cuts of meat, or clip off any excess fat.