When making healthy lifestyle changes, learning about fat can be overwhelming. Different types of fat and good versus bad fat can seem like a lot to take in. Fat is a tricky subject because it contains about twice as many calories as the other food groups. A little bad fat can go a long way in throwing off a healthy diet. Knowing what fats to look for and which ones to avoid can help you make heart healthy decisions that can last a lifetime.
Monounsaturated Fat
Monounsaturated fats are good for you to eat in moderation. They are a healthy substitute to some of the bad fats you may be currently consuming. Monounsaturated fats also contain vitamin E, an antioxidant. Unlike other fat sources, monounsaturated fat can actually help you reduce your cholesterol levels. Olive oil, canola oil, peanut oil, sunflower oil and sesame oil are all sources of monounsaturated fat that can be used as substitutions for bad fats when cooking or baking. Avocados, nuts and seeds are other sources rich in monounsaturated fat. Avocado can be added to your favorite sandwich recipe to replace mayonnaise and nuts make for a quick and easy snack.
Polyunsaturated Fat
Polyunsaturated fat is very similar to monounsaturated fat. Polyunsaturated fat is a good, heart healthy fat to replace bad fats in your diet. Polyunsaturated fat also contains both omega-3 and omega-6 fatty acids, which aid in growth, development and brain function. Soybean oil, corn oil and safflower oil are alternative polyunsaturated fats to use in cooking and baking. Fish, sunflower seeds and walnuts are other sources containing polyunsaturated fat.
Fat Intake
To maintain a heart healthy diet, your fat intake should fall between 20 and 35 percent of your daily caloric intake or about 56 to 77 g if you eat a 2,000 calorie diet. This percentage should be made up of the monounsaturated and polyunsaturated fat groups. Try to avoid all other fat sources.
Fats to Avoid
The two fat sources primarily responsible for heart conditions are saturated and trans fats. Both saturated and trans fats are known to raise cholesterol levels in your bloodstream. Saturated fat is most often found in animal products like beef, pork, lamb and veal and dairy. Trans fat is found in baked goods and fried snacks. A few changes like trimming the visible fat off meat and cooking with olive oil or canola oil instead of butter can help you reduce your saturated and trans fats intake.
References
- American Dietetic Association: Know Your Fats
- American Heart Association; Monounsaturated Fats; October 2010
- American Heart Association; Polyunsaturated Fat; October 2010
- FamilyDoctor.org: Dietary Fats: What's Good and What's Bad
- MayoClinic.com: Dietary Fats: Know Which Types to Choose
- ClevelandClinic.org: Nutrition Strategies to Reduce Your Risk of Cardiovascular Disease
