Not all fats are bad for you. In fact, your body needs fat to function properly and to keep your blood cholesterol down. The American Heart Foundation advises that fat should make up no more than 30 percent of your diet, and letting fat make up a quarter of your diet is ideal, so long as you eat the right fats. Unsaturated fat is good for you and reduces your chances of contracting various diseases.
Cholesterol
Because cholesterol cannot dissolve in your bloodstream, your body turns it into tiny particles called lipoprotein, which are coated in protein and mix easily with your blood, explains the Harvard University School of Public Health. There are two types: high density lipoprotein (HDL) and low density lipoprotein (LDL). HDL is known as the good cholesterol because it carries bad cholesterol into your liver so it can be flushed out. LDL is referred to as the bad cholesterol, explains the Mayo Clinic, and in excessive quantities it leads to heart attack and stroke. If you eat the right amount of unsaturated fat and avoid saturated fat, you will have enough HDL to tackle any LDL and be healthy. If you binge on saturated fat--found in foods like cookies, potato chips and cakes--your LDL will massively outweigh your HDL and you will be at risk of several diseases.
Fats
Fats are an essential part of your diet. They help you absorb and transport nutrients, improve your nervous system, provide you with energy if you do not eat enough on a particular day, provide warmth, support organs and protect bones. A lack of fat can lead to dry skin, intolerance to the cold, stunted growth and low resistance to diseases and infections. Too much fat in your diet can lead to weight gain, impaired heart health and cancer.
Good Fats
The key to dietary fat is making the right choices. The good fats are monounsaturated fat and polyunsaturated fat, referred to collectively as unsaturated fat. These should make up around three-quarters of your daily fat consumption. They are mainly found in plants, such as from oils and seeds. The best fats are monounsaturated fats, because they lower LDL levels and increase HDL levels. Polyunsaturated fats also lower LDL, but they may lower HDL.
Bad Fats
Saturated fats and trans fats are generally bad for you. Your body cannot break them down properly and the majority of them are stored as fat, causing weight gain. They raise your LDL cholesterol levels and can lead to heart disease, according to the U.S. National Institute of Health. You cannot completely avoid them, but they should make up no more than 7 percent of your diet, explains the American Heart Foundation.
Foods
Monounsaturated fat is found in nuts, seeds, avocados, olive oils and vegetable oils. Almonds are a particularly good source of monounsaturated fat. Polyunsaturated fats are found in corn and certain oils, but mainly in oily fish like salmon or mackerel. They include omega-3 fatty acids, which help prevent cancer and heart disease. Saturated fats are found in fatty cuts of meat, dairy products like milk cheese and ice cream, and poultry with skin. Opt for fish or skinless chicken or turkey, and choose vegetable spreads instead of butter. Trans fats are found in french fries, candy, cakes, chocolate and cookies. You should avoid this entirely if possible.
