Lipids are a group of substances that includes both solid and liquid fats. As a food, lipids act as a source of energy for the body. In addition to supplying energy, you need lipids to provide essential fatty acids. Some lipid choices are good for your health , while others are not.
Monounsaturated Fats
Monounsaturated fat is a type of unsaturated fat. They are liquid at room temperature but may begin to solidify when refrigerated. Examples of monounsaturated fats include olive oil, canola oil and peanut butter. Total fat intake should range from 25 to 35 percent of total calories, according to the American Heart Association. Unsaturated fats, such as monounsaturated, should make up the majority of your fat intake. Monounsaturated fats reduce your risk of heart disease by lowering blood cholesterol levels. Monounsaturated fats also contain vitamin E, an important antioxidant that protects cell membranes from oxidation.
Polyunsaturated Fats
Polyunsaturated fats are also a type of unsaturated fat. Polyunsaturated fats remain in liquid form whether at room temperature or chilled. Polyunsaturated fats can also lower your blood cholesterol levels and reduce your risk of heart disease. In addition, polyunsaturated fats also contain the essential fatty acids, omega-3 and omega-6. Essential fatty acids help to keep the body functioning properly and play an important role in controlling inflammation, blood clotting and brain formation, according to MedlinePlus. Food sources of polyunsaturated fats include vegetable oils, salmon, tuna, walnuts and flax seed. Like monounsaturated fats, most of your fat intake should come from an unsaturated fat source, including the polyunsaturated fats.
Saturated Fats
Saturated fats are typically solid either chilled or at room temperature. High intakes of saturated fat increases blood cholesterol level and your risk of heart disease. Food sources of unsaturated fats include beef, beef fat, lamb, pork, pork fat, poultry skin, butter, cheese, ice cream and milk. For heart health, you should limit your intake of saturated fat to less than 10 percent of total calories, according to MedlinePlus.
Trans Fats
Trans fats are created through a chemical process called hydrogenation. The purpose of hydrogenation is to take a liquid oil and make it into a solid fat. Examples include margarine and vegetable shortening. These products are also used for frying and to make baked goods. Trans fats also raise blood cholesterol levels, according to the American Heart Association, and intake should be limited. MedlinePlus says your trans fat intake should be less than 1 percent of your total caloric intake. Read food labels to limit your intake.
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