The fats we consume regularly can be visible or hidden in food. The visible would be the easiest to avoid, as we are aware of their intake.
In this group we can name the oils used for cooking, lard, butter, margarine, bacon, cream, creams, etc…

Distinguish between hydrogenated vegetable fats, saturated fats and animal fats is the key to know when choosing a health food.
However, hidden or invisible fats are those that remain present in the food we can not see with the naked eye, so we must be careful and be alert to this type of fat.
These fats are present in almost all foods: meats, poultry, fish, eggs, milk and dairy products, meats and sausages, nuts, etc…
This group is important to distinguish between healthy fats like those contained in nuts, egg yolk and fish, the rest.

The dietary guidelines suggest that people should keep fat intake between 20 and 35 percent of total calories, and eating “healthy” fats from fish, nuts and vegetable oils, fats instead of “unhealthy” saturated and Trans fats, said the team of Dr. Nita Forouhi, Institute of Metabolic Science, Addenbrooke’s Hospital, Cambridge, UK.

Then, the percentage of calories consumed from fat, unlike protein or carbohydrates, it has nothing to do with how much weight should be increased in subsequent years.

The results show that “it is more important a healthy lifestyle with a balanced diet and exercise, fat intake as a factor in weight gain.

Follow up in six countries over 10 years

The British agency analyzed data from nearly 90,000 men and women from six countries participating in the European Prospective Investigation into essay Cancer and Nutrition Study. Were followed for about 10 years.

The average fat intake ranged from 31, 5 to 36, 5 percent of total calories.

People piled on 0, 10 kilos a year. But several factors analysis found no relationship between how much weight the participants and how much fatter fat consumed, or between the intake of polyunsaturated fats and saturated fats.

The healthiest way

The findings should not be considered proof that people can eat as much fat as they want, said Forouhi. ”That would be absurd, given the amount of available evidence on the potential harms of diets rich in saturated and trans fats for the heart, for example,” said the author.

“The healthiest way to avoid weight gain is to ensure the restriction of total calorie intake, especially reducing sugars and added fats and alcohol because they provide calories, and control the portion sizes (which do not grow with time) and exercising regularly, “she added.

“Good fats, polyunsaturated fatty acids (linoleic, linolenic and arachidonic) are essential for the proper functioning of the body and as we can not synthesize in the body, must come from food.

These substances are beneficial to health because they help prevent diseases like cancer, diabetes, heart disease, hypertension, and autoimmune disorders, as well as collaborate in their treatment.

Olive oil and seed is rich in g-linolenic acid and fish oil is rich in eicosapentaenoic acid-EPA and-DHA-docosahexaenoic acid.

Another source of healthy fats are functional foods enriched with polyunsaturated fatty acids, these commonly include: milk, bread, meat products, snacks and instant products.