Lipids, or fats, are divided according to the degree of saturation of the fat molecule. Each type of fat is found in different foods and has different effects on the body. Fat does not have to be eliminated from the diet, but it is important to choose more healthy fats to optimize your health.
Saturated Lipids
Saturated fats are mainly found in animal foods, such as butter, milk, yogurt, cheese and cream, beef, lamb, and chicken skin. Some tropical oils are also rich in saturated fats, including coconut oil, palm and palm kernel oil and cocoa butter, according to the American Heart Association. Saturated fats have the characteristic of being solid at room temperature. Although these fats have been demonized for many years, a recent meta-analysis, merging data from 21 different studies involving a total of 347,747 participants, followed for a period ranging between five and 23 years, showed that saturated fats were not associated with a higher risk of developing cardiovascular disease. The meta-analysis was published in the "American Journal of Clinical Nutrition."
Trans Lipids
Trans fats are unsaturated processed fats created by the hydrogenation of vegetable oils. Because trans fats are mainly found in shortening and margarine, they can also appear in a wide variety of foods made with these ingredients, such as baked goods, croissants and crackers. Trans fats are the worst of all fats and a little increase of 2 percent in the consumption of trans fatty acids can raise the risk of suffering from cardiovascular diseases by 23 percent, as published in the April 2010 issue of the "Journal of the American Dietetic Association."
Monounsaturated Lipids
Monounsaturated lipids are the heart-healthy fats featured in the Mediterranean diet. These fats are liquid at room temperature but solidify in the refrigerator. Good sources of monounsaturated fats include olive oil, avocados, seeds, nuts and nut butter. The consumption of these healthy fats can help lower LDL, or "bad," cholesterol levels while increasing HDL, or "good," cholesterol levels, conferring upon them their heart-protective benefits.
Polyunsaturated Lipids
Polyunsaturated fats are liquid at room temperature as well as at colder temperatures. These fats are divided into two main categories: omega-6 and omega-3 fats. Omega-6 fatty acids are mainly present in cottonseed oil, soybean oil, corn oil, safflower oil and sunflower oil, while omega-3 fats are found in cold water fatty fish, flax seeds, flax oil and some nuts such as walnuts. A lower ratio of omega-6 to omega-3 is best for the body's health. Western diets skew the ratio in favor of omega-6 fatty acids, with the increased consumption of vegetable oils, which disturbs the balance in the body by promoting inflammation and possibly leading to the development of chronic diseases. It is, therefore, advisable to lower your intake of omega-6 while increasing your omega-3 fat intake to get a better omega-6 to omega-3 ratio.
References
- American Heart Association: Know Your Fats
- American Journal of Clinical Nutrition: Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease
- Journal of the American Dietetic Association: Trans Fats in America: A Review of Their Use, Consumption, Health Implications, and Regulation
- Health Castle: Good Fats and Bad Fats
- Experimental Biology and Medicine: The Importance of the Omega-6/Omega-3 Fatty Acid Ratio in Cardiovascular Disease and Other Chronic Disease
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