Saturated fats are one of the types of dietary fats that exist and eventually cause health problems. They are mainly present in foods of animal origin such as meats, egg yolks, sausages and milk and their derivatives.

Saturated fats become solid at room temperature and are sometimes perceived with the naked eye in food, as is the case with those found in chicken skin, around red meat or in milk. Other times they are not visible, as they are used during food processing.

This type of fat is also present in some plant-based foods, such as palm or coconut oil.It has been established that high consumption of saturated fats can cause health problems and, in particular, cardiovascular diseases.

Fats and types of fats

Fats are a nutrient that provides energy to the body so that it can function normally. If we exercise, during the first 20 minutes the body works thanks to the calories provided by carbohydrates. From then on, take the energy of fats.

Fats also play an important role in maintaining the health of hair and skin, as well as in balancing body temperature and for the absorption of vitamins  A, D, E and K. That is why such vitamins are called fat-soluble.

There are basically three types of fats: unsaturated, saturated and trans. Let’s see:

• Unsaturated fats:  They are liquid to the environment and are mainly found in plant-based foods and fish. Its consumption helps to improve cholesterol levels.
• Saturated fats: They are also called solid fats and their high consumption increases the level of bad cholesterol, which clogs the arteries.
• Trans fats:  They are fats processed by a method called hydrogenation. They are the most harmful and are mainly in industrial foods.

Effects of saturated fats

When saturated fats are consumed in excess they cause problems in the body. The most relevant is that they cause an accumulation of bad cholesterol (LDL)  in the arteries.When this happens, the risk of developing heart disease, arteriosclerosis or stroke is markedly increased.

The excess cholesterol causes an injury to the walls of the arteries, called atheroma plaque. The consequence of this is that the diameter of the arteries is reduced, which hinders the passage of blood. This is what leads to cardiovascular problems.

Another undesirable effect of this type of fat is that it easily generates weight gain. And if a high volume of them is ingested, especially if this is accompanied by poor physical activity, the result is overweight and obesity. Both affect notoriously health.

Myths and mistakes about saturated fats

The issue of fats and diets has been lent to popularize some myths and mistakes. The first is that in all cases it is bad to consume saturated fats. That’s not true. It is recommended that these do not represent more than 6% of the daily food consumption.

Also, many times saturated fats are eliminated from the diet without considering how they can be replaced for proper nutrition. The right thing in those cases is to replace saturated and trans fats with unsaturated fats, and not completely eliminate all types of fats.

Another healthy option is to increase the intake of whole carbohydrates, such as rice or whole wheat bread. Instead, it is not a good idea to replace bad fats with carbohydrates such as white flour or sugar. A study in this regard indicated that those who do this not only do not reduce the risk of cardiovascular disease but increase it.

Fats and healthy diet

The fundamental thing about a healthy diet is balance. The gold formula remains nutrition that includes many vegetables, fruits, whole grains and unsaturated fats. In smaller quantities and in a regulated way, carbohydrates and saturated fats.

It is estimated that the correct thing is that between 25 and 30% of daily calories come from fat. In turn, only 6-7% of these fats should correspond to saturated fats. This amounts to approximately 15 to 25 grams of this type of fat per day.

In general, it is convenient to consume foods such as industrial pastries, fatty or processed meats, whole dairy products, packaged foods or fried foods in low quantities. Of course, we can treat ourselves from time to time, but making it the exception and not the rule.

Common salt, or sodium chloride, is a mineral compound that we use regularly as a condiment. However, for several years, experts are warning of possible excessive salt intake in much of the population.

It has become classified as white poison, like table sugar or refined flours, especially because consuming a large amount for prolonged periods can lead to health problems. Is everything that is said about salt consumption true? 

Next, we want to detail some of the most important truths about the excessive consumption of this ingredient. Pay attention and try to comply with the recommendations given.

1. Excessive salt intake raises blood pressure

There is strong evidence that suggests that salt plays an important role in the appearance of high blood pressure. Having high blood pressure chronically is known as high blood pressure.

In turn, this is a factor that increases the risk of stroke and coronary heart disease, one of the leading causes of death in industrialized countries. 

Some tests carried out in countries such as the United Kingdom, Japan or Finland showed that the reduction in daily salt intake led to a reduction in arterial hypertension and stroke mortality.

However, as the experts themselves point out, these results could have been reinforced by other healthy habits acquired at the same time. 

2. Consuming a lot of salt is a risk factor for stomach cancer

Today, stomach cancer remains one of the most common types of cancer. Geographical variations in incidence rates made researchers think that there may be some relationship between this type of cancer and eating habits.

The main dietary factors related to this disease include regular consumption of smoked foods, products preserved in salt and foods rich in nitrates. 

There are some epidemiological studies that have analyzed the relationship between excessive salt intake and stomach cancer. A meta-analysis of longitudinal studies found that:

“There is a strong adverse relationship between total salt intake and foods high in salt and the risk of gastric cancer in the general population .”

In some research, special emphasis is placed on canned meat, fish or salt vegetables. Therefore,  clinical and epidemiological evidence indicates that a reduction in the intake of salt and salt-rich products could lead to a drop in the incidence rate of stomach cancer.

3. Kidney patients should control the salt in their diet

In people with chronic kidney problems, it is important to avoid excessive salt intake. The kidney diseases chronic are linked to risk factors for heart disease and worsening renal function.

Given the role that the kidneys play in sodium balance, it is important to moderate salt intake in these patients.  In a review of scientific studies, positive effects on arterial hypertension and sodium excretion were observed within 24 hours.

In addition, the risk of edema was reduced, however, the long-term effects of salt reduction could not be determined (such as for example, total mortality reduction or worsening renal function). 

4. We consume too much salt

The World Health Organization (WHO) recommends a salt intake of about 5 grams per day. The problem is that today, the average salt consumption exceeds, and quite a lot, the recommendations of all current guidelines, both in adults and children.

In some countries where it has been quantified, an average of 8 to 12 grams of salt is ingested daily. .

5. Beware of salt that we do not control

In general, the excessive salt consumption of a large part of the population does not come from the salt we add in the kitchen. It is estimated that this may represent between 20 and 25% of the total. The salt present in the food we buy has a much more important weight. 

The most important part comes from the consumption of:

• Broths and prepared soups, bouillon cubes.
• Commercial sauces
• Bread, cookies and breakfast cereals.
• Sausages and other meat preparations such as frankfurts or sausages.
• Snacks and salted nuts.

Therefore, one of the best measures we can take to reduce salt intake is to choose fresh foods, whenever possible, giving priority to alternatives such as:

• Fruits and vegetables
• Eggs
• Vegetables
• Raw dried fruit
• Whole grains
• Fish
• Fresh lean meat

6. It is dangerous to reduce salt intake too much

Salt, neither too much nor too little. The healthy, as in many cases,   is in balance. We have seen that we must monitor its excessive consumption. However, we must not eliminate it completely or reduce it to minimum quantities, especially if we are healthy people.

Salt is also necessary, because, thanks to sodium, our body is able to maintain a good level of hydration, transport oxygen and nutrients, and produce nerve stimulation. 

Insufficient or very low consumption can lead to health problems. Paradoxically, both high and low salt intake is a risk factor for high blood pressure and cardiovascular disease. 

So, given some truths about its consumption, we already know that salt in the diet, in its right measure. Ask your doctor or nutritionist if you have questions about it.