When it comes to dietary fat, the keys to a healthy diet are eating the right type of fat, and limiting daily intake. While it seems to be enjoyable on special occasions as treats, fatty meal typically contain a high level of fats that contribute to elevated blood levels of total cholesterol and bad cholesterol which pose negative effects on organs in the body; heart disease has been linked to diets high in fats and other chronic health problems are aggravated by high fats meal. Though fats remain an essential part of food needed but should be consumed sparingly. Being mindful of the adverse effects of high fatty foods intake on the body help to make good dietary choices.

Types of Fat

The two main types of fat are:

  1. Saturated fat
  2. Unsaturated fat

Unlike unsaturated fats, saturated fats increase the level of bad cholesterol in the body, source include, butter, fatty cuts in meat, hard cheese, ice cream, pastries, coconut oil, Palm oil. Etc

Effects of Fatty Meal in the Body

Some effects of fatty foods in the body include

  • Heart disease

Risk of developing heart disease is linked to a high fatty diet; it has an impact on the blood pressure increase, fatty plaques deposition in the heart and vessels, obstruction of blood flow which may lead to heart attack and other heart-related diseases.

  • Increase the risk of developing diabetes as consumption of fatty foods and junks lead

to weight gain and poor blood sugar control.

  • Obesity.

Foods high in fats lead to an increase in weight gain due to their high calories. Obesity is associated with some health conditions such as heart disease, diabetes, cancer, etc.

  • Gastrointestinal discomfort such as poor digestion, cramps, pain, bloating, diarrhea. Etc
  • Risk of cancer

Eating a diet high in fat can increase the risk of developing cancer, particularly cancers of the colon and breast. Studies have shown that cancer rates and eating habits among the different people of the world show a consistent relationship between high-fat diets and high overall cancer rates

However, studies also suggest that long term intake of fatty foods decline cognitive function.


Intakes of high fatty foods are unhealthy. However, it is good to make a healthy choice of diet; this doesn’t mean you eliminate fat from the diet.

Tips to reduce the amount of cholesterol and saturated fat in the diet

  • Consume low-fat dairy products such as soy milk.
  • Consume healthy unsaturated fats such as avocado, salmon, peanut, and unsaturated vegetable oils.
  • Cut down red meat intake.
  • Cut down the intake of junks and fast foods.
  • Increase the intake of beans, fish, veggies, and fruits
  • Reduce frying, rather boil, roast, oven-dry, or steam.

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