The fat found in foods provides the body with energy. Fat also plays a crucial role in the absorption of vitamins, the formation of hormones, warmth, insulation and preventing organs from injury. While a certain amount of fat is essential, too much fat can increase your risk for obesity and heart disease. Foods rich in fat include nuts, oils, butter and certain cuts of meat.
Total Fat
Total fat includes the amount of saturated, trans, polyunsaturated and monounsaturated fats contained within a food. The 2010 Dietary Guidelines for Americans recommends limiting your total fat intake to 25 to 35 percent of your calorie intake each day. This equals approximately 50 to 70 g of fat on a 2,000-calorie diet.
Saturated Fat
The American Heart Association notes that saturated fat is the main dietary cause for high cholesterol. It is important to limit your saturated fat intake to less than 20 g each day or less than 10 percent of your total calorie intake. Foods high in saturated fats include coconut, lard, beef and full-fat dairy products such as milk, cheese and butter.
Trans Fat
Like saturated fat, trans fats are a major contributor for high cholesterol. It is important to limit your trans fat intake to less than 1 percent of your daily calorie intake. On a 2,000-calorie diet, limit your trans fat intake to 2 g. It is recommended that trans fats be avoided whenever possible. Foods high in trans fats include foods made with shortening such as baked goods and fried foods.
Unsaturated Fat
Both polyunsaturated and monounsaturated fats have been shown to help lower cholesterol levels when eaten in place of saturated and trans fats. There is no recommended intake level at this time for unsaturated fats. Daily intake can help to reduce your risk for heart disease. Foods rich in polyunsaturated and monounsaturated fats include nuts, avocados, olives, vegetable oils and fish such as salmon, trout and herring.
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