The consumption of fat in your diet plays a very important role in the prevention of heart disease. Out of the eight heart-healthy steps that the Mayo Clinic listed as ways to prevent heart disease, limiting unhealthy fats and cholesterol was No. 1 on the list. Fat comes in many different forms, and all fats are not created equally. Some fat is bad and should be removed from your diet, while other fat is very good for you and should be included in your diet every day.
Saturated Fat
Saturated fat is one of the "bad" fats and is found in animals and some plants. According to the American Heart Association, or AHA, saturated fats are the main dietary cause of high cholesterol. They recommend limiting daily saturated fat intake to less than 7 percent of your total daily calories. A good way to limit your intake of saturated fat would be to trim the fat off your meat before it is cooked, drink skim or 1 percent milk and do not use coconut or palm oils when cooking.
Trans Fat
The AHA says trans fats are formed through a process called hydrogenation. When this occurs, a hydrogen atom is attached to an unsaturated fat, making it saturated. The AHA adds that some scientists believe trans fats may actually raise a person's total cholesterol level higher than saturated fats. That's why they recommend that trans fats make up less than 1 percent of your daily caloric intake. You can find trans fats in margarine and shortening, commercially fried and baked goods, and fast food.
Cholesterol
Total cholesterol is made up of low-density lipoproteins, or LDL, and high-density lipoproteins, or HDL. LDL is the "bad" cholesterol because it is a risk factor for heart disease as it can build up on artery walls to block the flow of blood. The Mayo Clinic recommends an LDL level of 100 mg/dL or less if you are at risk for heart disease. HDL is the "good" cholesterol because it sends LDLs to the liver for processing. It's recommended to have an HDL level of at least 40 mg/DL or above for men and 50 mg/dL for women. Studies have shown that regular exercise can improve your HDL levels.
Monounsaturated Fats
Monounsaturated fats should be consumed on a regular basis. Sources include olive oil, canola oil, fish and avocado. They are important because they will help lower your LDL levels.
Polyunsaturated Fats
Like monounsaturated fats, polyunsaturated fats are also important to include in your diet in moderation. While it is important to include healthy fats in your diet, it is also important to remember that fat, healthy or not, is still high in calories. The AHA recommends a dietary fat intake of 25 percent to 35 percent of total caloric intake, with most coming from mono- and polyunsaturated fats. Sources of polyunsaturated fats include nuts, seeds and corn oil.
