Fats are an important part of a healthy diet. According to the USDA dietary guidelines, 20 percent to 35 percent of your daily calories should come from fats, mostly monounsaturated and polyunsaturated. Less than 10 percent of daily calories should come from saturated fats. Trans fats should be avoided.
Saturated
Saturated fats are solid at room temperature. This type of dietary fat is found in animal products such as whole milk, other dairy products, meat, chicken skin and lard. Saturated fats can raise cholesterol levels if eaten in excess and may contribute to weight gain.
The amount of saturated fat in your diet can be reduced by using skim milk and dairy products made from low fat or skim milk. Trim excess fat from your meat and remove chicken skin before cooking.
Monounsaturated
Monounsaturated fat is considered one of the good fats. It is liquid at room temperature and found in seafood and plant foods such as olive oil, olives, peanuts, avocados, peanut oil and canola oil. Monounsaturated fats lower LDL, or bad cholesterol, and raise HDL, or good cholesterol, in the blood.
Polyunsaturated
Polyunsaturated fats are healthy fats. These fats are liquid at room temperature and found in plant foods and seafood. Good sources of polyunsaturated fat include fish, fish oil, flaxseed, flax oil, nuts, wheat germ, safflower oil and vegetable oil. Polyunsaturated fat lowers blood cholesterol.
Omega 3 fatty acids are polyunsaturated fats. Salmon, halibut and tuna are rich in omega-3 fatty acids. According to the University of Maryland Medical Center, omega 3 fatty acids are important to normal brain function and heart health. They also have anti-inflammatory properties.
Trans Fat
Trans fats are hydrogenated or partially hydrogenated fats. They are created from regular vegetable oil in an attempt to make the fat solid or stable in order to extend shelf life. Trans fat can be a solid or thick liquid at room temperature. These fats contribute to high blood cholesterol similar to the way saturated fats do. Trans fats are found in fast food, fried food and packaged foods.
According to the University of Maryland Medical Center, trans fats may be worse for your heart than saturated fats because they not only raise total cholesterol levels, they lower the amount of good cholesterol in your blood.
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