Fat is an essential part of a healthy diet. The problem is that many people over-indulge in the wrong types of fat, which can lead to poor cardiovascular health and weight gain. To avoid this problem, it's important to learn the difference between good and bad fats and to choose low-fat food options whenever possible.
Types
There are three main types of fat--unsaturated, saturated and trans fatty acids, more commonly referred to as trans fat. Unsaturated fats can be broken down into polyunsaturated and monounsaturated fats. According to the Mayo Clinic, both are good fats because they promote cardiovascular health by lowering bad cholesterol levels.
The American Heart Association notes that saturated fats are high in cholesterol and should be consumed in moderation. Many foods containing saturated fat provide other nutritional benefits, such as a dietary source of protein or calcium. For this reason, they don't need to be avoided altogether. Products containing trans fat typically have no health benefits, are usually high in empty calories and should be avoided whenever possible.
Recommendation
The American Heart Association recommends that your daily fat intake stays within 25 to 35 percent of your total caloric intake. If you're trying to lose weight, stay within the lower limits of that range. Only 7 percent of that total should come from saturated fat. The remaining fat should come from heart-healthy unsaturated fats. Trans fat should make up less than 1 percent of your total daily calories.
Sources of Unsaturated Fat
Unsaturated fats are found in fatty fish such as salmon and herring. They're also found in avocados, nuts and seeds. Certain oils, such as olive, peanut, canola, sunflower and soy are also dietary sources of unsaturated fat, according to the Mayo Clinic. A simple way to increase your unsaturated fat intake and decrease your saturated fat intake is to consume two to three servings of fatty fish per week instead of red meat or chicken.
Sources of Saturated Fat
Dietary sources of saturated fat include beef, chicken, dairy products, eggs and butter. Since saturated fats should only make up a small portion of your diet, always look for low-fat versions of these products such as lean cuts of meat, skim milk and non- or low-fat yogurts and cheeses. If you purchase ground beef or ground turkey, look for a product that is at least 93/7--meaning that it contains only 7 percent fat.
Warning
Trans fat has a well-deserved, bad reputation in the fat world. The reason for this bad reputation, as noted by the Mayo Clinic, is that trans fat has a double impact on your cholesterol level. It raises bad cholesterol and lowers good cholesterol. Trans fat is typically found in processed baked goods, fried foods, margarine and shortening. It's important to read the ingredient list for these products because if a product contains less than .5 g of trans fat per serving, the label can read 0 g of trans fat. Words such as partially hydrogenated and shortening imply that the product likely contains trans fat and should be avoided.
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