Reducing the number of fat grams eaten each day can help promote weight loss and protect against heart disease, heart attack and stroke. However, the body needs some fat to survive so it is not healthy to go too low. In addition, some types of fat are healthier than others. If there are concerns about fat intake, a physician or registered dietitian can make recommendations based on individual health and other risk factors that may be present.
Trans Fat
Trans fats are the least healthy type of fat, created when products are hydrogenized or partially hydrogenated. Hydrogenization is a process whereby hydrogen is added to liquid vegetable oils to make them more solid. This process enhances texture and taste, and gives a product a longer shelf life. Eating too much trans fat can raise bad cholesterol, or LDL, and lower good cholesterol, or HDL. It can also raise the risk of heart disease and diabetes. Trans fats should make up no more then one percent of total caloric intake. On a 2,000-calorie diet, no more than 2 grams of trans fats should be consumed each day, states the American Heart Association. Trans fats are found in fried foods, doughnuts, pastries, pies, biscuits, pizza dough, cookies, crackers, stick margarine, shortenings and foods that state that they are hydrogenized or partially hydrogenated.
Saturated Fat
Consuming too much saturated fat is also linked to a higher risk of heart disease. It is found in solid fats and products such as high-fat meat, whole dairy products, butter, palm and coconut oils and other foods. To prevent disease, the Centers for Disease Control and Prevention recommend that no more than 10 percent of daily calories come from saturated fat. If following a, 2,000 calorie diet, you should aim for 200 grams or less of saturated fat each day.
Monounsaturated Fat
Eating food high in monounsaturated fat can help to improve blood cholesterol levels and decrease the risk of heart disease, when these foods are eaten in place of trans fats or saturated fats, reports MayoClinic.com. For adults, daily fat intake should be at least 20 percent and no more then 35 percent of daily caloric intake. To meet these guidelines, aim to get 10 to 25 percent of daily caloric intake from monounsaturated fats. If following a 2,000 calorie diet that means getting between 200 to 400 grams per day. Monounsaturated fats are found in canola, peanut, and olive oils; avocados; almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame.
Polyunsaturated Fat
Polyunsaturated fats are the other kind of healthy fat and Omega-3 fatty acids fall under this category. Polyunsaturated fats are found in sunflower, corn, soybean, and flaxseed oils and in walnuts, flax seeds and fish. Polyunsaturated fats should make up about eight percent of total caloric intake, says the Harvard Medical School. If following a 2,000 calorie diet you should get 160 grams daily.
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