When it comes to plotting out a healthy eating plan, figuring out how much fat and cholesterol--and what types are healthy--may seem confusing at first. Certain types of fats provide health benefits, while others lead to health problems and weight gain if consumed in excess. Recommendations exist for the consumption of both dietary fat and cholesterol, and both can be included in a healthy diet if consumed in appropriate amounts.
Background
Both fat and cholesterol are essential for the human body to function properly. According to the National Heart Lung and Blood Institute, the body makes enough cholesterol to fill all of its needs without the addition of dietary cholesterol. Dietary fats are essential to include in a healthy diet, however, certain fats are healthier than others. Saturated fat, trans fat, monounsaturated fat and polyunsaturated fat are four types of fats found in foods.
Food Sources
Many foods from animal sources can be high in saturated fats and cholesterol, and healthy unsaturated fats are mainly found in plant-based food products. Cholesterol and saturated fat are present in foods such as high-fat meats, cheese, eggs, whole milk, cream and ice cream. Foods containing trans fats include hydrogenated oils found in some margarine and fried foods. Nuts, olive and canola oils and avocados all contain monounsaturated fats; fish, walnuts, flax seed, sunflower and safflower oils and soybean oils are good sources of polyunsaturated fats.
Benefits
Consuming unsaturated fats can provide health benefits. According to Medline Plus, consuming monounsaturated and polyunsaturated fats can help reduce LDL cholesterol and total levels when used instead of saturated fats.
You also need to consume the proper amount of dietary fat to keep your skin and hair healthy. Fat also allows the body to absorb vitamins A, D, E and K, and provides your body with essential fatty acids that are used for brain development, blood clotting and inflammation control. Fat helps insulate your body and provides energy used during exercise.
Concerns
Consuming saturated fat, trans fat and dietary cholesterol in excess can lead to health problems such as obesity, high cholesterol and heart disease. Saturated and trans fats are considered the "bad" fats because they can increase LDL cholesterol levels and heart disease risk, according to Medline Plus. The U.S. Department of Health and Human Resources notes that consuming dietary cholesterol in excess can increase blood cholesterol levels but to a lesser extent than saturated fat.
Recommendations
The "Dietary Guidelines for Americans 2005" are the latest healthy diet guidelines published by the U.S. Department of Health and Human Resources. The guidelines recommend limiting trans fat as much as possible, saturated fat to less than 10 percent of total daily calories and cholesterol to less than 300 mg per day. These guidelines also recommend limiting total dietary fat to 20 to 35 percent of daily calories, and encourage monounsaturated and polyunsaturated fat intake from food sources such as fish, vegetable oils and nuts.
