Diets high in unhealthy fats can lead to obesity, weight gain, heart disease, diabetes and cancer. In addition, foods high in saturated and trans fats often do not provide the nutrients you need for good health, while foods high in unsaturated fats are an important part of your daily diet. Knowing the difference between fat types can help you eat foods that benefit your health.
Monounsaturated Fats
According to MayoClinic.com, a diet filled with monounsaturated fats may help lower your cholesterol levels and reduce your risk of developing heart disease. Monounsaturated fats may be particularly beneficial for individuals with diabetes because they can help regulate blood sugar and insulin levels. Eat avocados, nuts, seeds and poultry -- all rich in monounsaturated fats. Cook with canola, olive or peanut oil to get healthy fats as well.
Polyunsaturated Fats
Polyunsaturated fats work to protect the health of your heart. Eating foods that contain polyunsaturated fats may lower your cholesterol levels and reduce your risk of developing type 2 diabetes. Polyunsaturated fats are primarily found in plant-based foods like nuts and seeds. Plant-based oils, such as vegetable, sunflower, cottonseed, peanut and soy, are also healthy sources of polyunsaturated fats.
Saturated Fats
A diet high in saturated fats is the primary dietary cause of high cholesterol, the American Heart Association reports. Saturated fats have also been linked to an increased risk of heart disease and type 2 diabetes. Animal foods, including beef, chicken, pork, veal and lamb, are the main source of saturated fats. Saturated fats are also in lard, butter, margarine, cheese, whole and 2 percent milk, and ice cream. Limiting these foods to less than 7 percent of your daily caloric intake can help you prevent health problems.
Trans Fats
MayoClinic.com notes that trans fats are usually created during the manufacturing process by using partially hydrogenated oils, which increase the shelf life of foods. Trans fats are in foods like margarine, lard and other solid cooking oils. Many processed and packaged foods, such as baked goods, crackers, cookies and other snack foods, also contain unhealthy trans fats. The American Heart Association recommends that you consume less than 1 percent of your total caloric intake from foods with trans fats.
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