A healthy diet should be based mainly or exclusively on foods of plant origin. Meats, especially red meats should be avoided. One area of confusion about healthy diet has to do with the intake of dietary fat. There are those who propose adherence to a diet that is very low in fat. Both vegetable oils and animal fats have been used normally in the preparation of food. For example, in the Bible olive oil is mentioned as a blessing for those who consume it. On the other hand, the consumption of animal fats is prohibited. In the seventh chapter of the book of Leviticus, we read the commandment of God to Moses, the leader of the Israelites: "Speak to the children of Israel, and tell them that they should not eat any fat of ox, lamb or goat." The intake of pork is prohibited in the Bible, so that pork fat itself was also prohibited. In the book of Deuteronomy we read about olive oil: "The Lord your God introduces you into a good land. It is a land of streams and waters, springs and springs that sprout in vegas and mountains; it is a land of wheat and barley; of vines, fig trees and pomegranates; it is a land of olive trees, oil and honey; (...) ». Olive oil is also mentioned in other portions of the script. Some of these references refer to their use in olive lamps. In other passages, such as in a fragment of the book of Numbers, its use clearly refers to its use in the preparation of food: "And it was manna like cilantro seed, and its color like bdellium color. The people spread out and picked it up, and ground it in mills or poured it into mortars, and baked it in a boiler or made cakes of it; it tasted like a taste of new oil. " Some foods are naturally rich in fats and / or oils. These include meats, milk and dairy products, nuts and avocados. In addition, a variety of different kinds of fats and oils are presently available to consumers in supermarkets. Also, both fat and oils are added in various amounts to commonly consumed products, usually during food preparation. These products include dressings, mayonnaise, potato chips, many roasted desserts, pizza, and many others. How and to what extent fats and oils affect our health depends on several factors, especially the amount and kind of fat ingested.
There are several types of fatty acids. These include saturated fatty acids, trans fatty acids, monounsaturated, and polyunsaturated. Cholesterol is probably one of the best examples of fats that are commonly consumed. Trans fatty acids occur naturally in such foods as meats and dairy products and can also be created when unsaturated fatty acids (can be monounsaturated or polyunsaturated) are artificially converted to saturated fatty acids. This conversion is achieved using heat and a catalyst. Transformed fatty acids made artificially as well as saturated fatty acids and dietary cholesterol are harmful when consumed in excess. On the other hand, unsaturated fatty acids are necessary for the proper functioning of the body, and protect us from the appearance of certain diseases.
Trans fat, saturated fat and cholesterol increase the risk of cardiovascular disease and other health problems, such as diabetes and certain cancers. They also increase the serum level of cholesterol. It has been known for many years that high levels of serum cholesterol level increase the likelihood of developing cardiovascular disease. Recent studies showed that individuals with elevated serum cholesterol levels have a higher risk of developing Alzheimer's disease and dementia. Monounsaturated and polyunsaturated fatty acids are generally beneficial for our health. The polyunsaturated fatty acids are divided between those belonging to the omega 3 group and those of the omega 6 group. Omega 3 fats are considered to be especially beneficial for health. It is also believed that most people living in Europe and North America do not consume the recommended amounts of these fatty acids. The health effect of monounsaturated fatty acids depends on the source of this fat in our diet. If they come mainly from meats and foods of animal origin do not seem to have the same protective effect as when consumed from plant foods. Animal products contain mainly saturated and monounsaturated fats. However, vegetarian products, with a few exceptions, contain mainly unsaturated fatty acids. A healthy diet should consist of a minimum amount or total absence of animal fats, including saturated fat and cholesterol, as well as a minimal amount or absence of trans fat. At the same time, a healthy diet should include a sufficient amount of unsaturated fats, preferably unrefined vegetable products, such as walnuts and extra virgin olive oil.
SOURCE : ROMAN PAWLAK