Tryglicerides & Diet

Triglycerides are a type of fat found in the diet. Chemically, they are made up of three fatty acids attached to a glycerol backbone. Triglycerides are quantitatively the most important class of dietary fats, accounting for as much as 90 percent of your fat intake. Several classes of triglycerides exist. These include saturated fats, monunsaturated fats, polyunsaturated fats and trans fats. The recommended fat intake for adults is between 20 and 35 g/day. It is best to emphasize unsaturated fats over saturated and trans fats in your diet.

Saturated Fats

Triglycerides containing primarily fatty acids without a chemical entity known as a "double bond" are said to be saturated fats. These fats are found in dairy and meat products and in some vegetable oils, such as coconut and palm oils. Consumption of saturated fats is strongly linked to high levels of LDL, or "bad" cholesterol. Limit intake of saturated fats, which are not required in the diet.

Monounsaturated Fats

Triglycerides whose fatty acids contain one double bond are monounsaturated fats, derived from vegetables and fish. When substituted for saturated fatty acids in your diet, monounsaturated fats lower bad cholesterol and increase good cholesterol The Mediterranean diet is an example of a diet rich in monounsaturated fatty acids, primarily from olive oil. Monounsaturated fats are also present in animal products, such as beef, chicken and butter. However, these foods contain high levels of saturated fat.

Polyunsaturated Fats

Triglycerides made up of fatty acids with more than one double bond are called polyunsaturated fats. Omega-6 and omega-3 fats are two types of polyunsaturated fats that differ based on where this bond occurs. Omega-6 fats, principally linoleic acid, are derived from vegetable oils, including sesame, cottonseed and corn oils, in addition to nuts and avocados. Omega-3 fats are found in plants, such as leafy green vegetables, and in fish oil. According to the U.S. Department of Agriculture, the recommended intake of omega-3 is 0.6 to 1.2 percent of total calories.

Trans Fats

Trans fats are triglycerides containing predominately trans fatty acids. Trans fatty acids are man-made fats that are classified as unsaturated fatty acids but behave more like saturated fatty acids in the body, elevating cholesterol levels. These fats are formed in the hydrogenation of vegetable oils, for example in the manufacture of margarine. Other sources include vegetable shortenings and any food that lists partially hydrogenated vegetable oil on its label.