Fat is one of the three nutrients that supplies energy to your body, according to Medline Plus, the medical encyclopedia from the National Institutes of Health. One gram of fat provides 9 calories, so too much, even of healthy types of fat, can lead to weight gain. Heart-healthy unsaturated fats can help protect you from heart disease and should be included in your diet, while unhealthy saturated and trans fats can increase your risk for heart disease, high cholesterol and obesity and should be avoided.
Functions
The University of Maryland Medical Center reports that fat supplies your body with more than double the amount of energy provided by 1 gram of protein or carbohydrate. Fat in your diet can also help provide essential fatty acids that your body cannot produce on its own. Essential fatty acids help with blood clotting and brain development. Also, the UMMC reports that fat helps your body absorb vitamins A, D, E and K and maintains healthy skin and hair.
Types
There are different types of dietary fat, all of which can have different effects on your health and risk for chronic conditions. According to the Harvard School of Public Health, polyunsaturated and monounsaturated fats are heart-healthy fats because they can help lower cholesterol. Avocados, olive oil, fish and nuts contain heart-healthy fats. Saturated and trans fats, on the other hand, found mostly in red meats, whole-milk dairy products and processed and fried foods can increase your risk for some unhealthy conditions and should be limited and avoided.
Benefits
The American Heart Association recommends eating a healthy diet that includes healthy fats. According to the AHA, polyunsaturated fats can help your body get rid of newly-formed cholesterol. Healthy fats can also help reduce cholesterol that sticks to your artery walls. Monounsaturated fats can also help reduce your cholesterol as long as your intake of saturated fats is low. High cholesterol is a major risk factor for heart disease and eating a diet that includes healthy fats can help you reduce your risk.
Misconceptions
A common misconception is that all fat is bad for you. According to the Harvard School of Public Health, when some organizations called for limiting fat to less than 30 percent of daily calories without mentioning the different types of fat, it prompted most people to avoid all fat, even the heart-healthy types. The Harvard School of Public Health states that the types of fat you eat can play a bigger role in your health than the amount of fat in your diet. As part of your healthy diet, it suggests a moderate intake of fat, especially the heart-healthy unsaturated types, and balancing the amount of total calories you eat with the amount of calories you burn each day.
Recommendations
AHA reports that saturated fat intake should not exceed 7 percent of your daily total calories and trans fats should be less than 1 percent. It also recommends that overweight people consume no more than 30 percent of total calories from fat. The "MyPyramid" program from the United States Department of Agriculture can help guide you toward healthier fats and the right amount of fats based on your age, gender, height, weight and physical activity habits.
Member Comments