Although many people try to avoid fatty foods to improve their health, not all fatty foods are bad for you. The type of fat in a food is important, not just the amount of fat. Although this is not the case with most fatty foods, some types of fatty foods are actually good for you.
Type of Fat
Different fats have different effects on your health. Saturated fats and trans fats, for example, are linked with increased health risks. However, unsaturated fats, including both polyunsaturated fats and monounsaturated fats, may actually provide health benefits. Omega-3 fats, one type of essential fatty acid that falls under the unsaturated fat category, are considered particularly healthy.
Unhealthy Fat Risks
Saturated fats, such as those commonly found in meat and dairy products, and trans fats, which are found in many baked goods and products containing hydrogenated or partially hydrogenated oil, should be limited as much as possible. These fats may increase your risk for heart disease, high cholesterol, stroke, diabetes, cancer and obesity. Saturated fats may also decrease your immune function, according to a 2009 article published on ScienceDaily.com.
Healthy Fat Benefits
Unsaturated fats may help to lower LDL cholesterol while raising HDL cholesterol levels, lowering the risk for heart disease. These fats are found mainly in plant-based foods, such as avocados, nuts and seeds, olive oil and other vegetable oils. They are also found in fish. Omega-3 fats are especially beneficial and may lower your risk for high cholesterol, heart disease, rheumatoid arthritis, depression, osteoporosis and cancer. You can get these fats through eating fatty fish, walnuts and flaxseeds.
Considerations
Regardless of the type of fat they contain, fatty foods are high in calories, and this needs to be taken into consideration. Replace unhealthy fatty foods containing saturated and trans fats with healthier foods containing unsaturated fats, rather than adding more fat to your diet. Try to keep saturated fat consumption below 7 percent of your calories and trans fats to under 2 g per day, recommends the Harvard School of Public Health.
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