Dietary fat is often associated with negative health effects, although the fat in your diet is important to keeping your body healthy. The fats in your diet help your body absorb vitamins, provide you with energy, help cushion your organs and provide insulation to maintain your body temperature. The goal is to choose the right types of fats to eat. Saturated fats and trans fat can contribute to heart disease, while polyunsaturated and monounsaturated fats can keep you healthy.
Polyunsaturated Fats
Polyunsaturated fats are chemically defined as fats that contain more than one unsaturated carbon molecule. An unsaturated carbon molecule is a carbon molecule that is not bonded to hydrogen. Unlike saturated fats and trans fats, polyunsaturated fats are usually liquid at room temperature. When consumed in moderation, polyunsaturated fats can help lower your LDL cholesterol levels and reduce your risk of heart disease. Polyunsaturated fats can also help decrease your risk of developing type 2 diabetes, according to MayoClinic.com. The essential fatty acids, omega-3 and omega-6 fatty acids, are categorized as polyunsaturated fats. These types of fats can help to ensure proper brain development in a child and help keep an adult's heart healthy.
Monounsaturated Fats
Monounsaturated fats are chemically defined as fats that contain one unsaturated carbon molecule. Monounsaturated fats are generally liquid at room temperature, although the American Heart Association notes that monounsaturated fats may turn solid when chilled. Like polyunsaturated fats, monounsaturated fats can help reduce LDL cholesterol levels, thus reducing risk of heart disease and stroke. In addition, monounsaturated fats are often high in vitamin E, a fat-soluble vitamin that acts as an antioxidant and can help to prevent the development of chronic diseases such as heart disease and cancer.
Food Sources
Most foods contain a combination of different types of fat, although some food sources are especially good sources of polyunsaturated or monounsaturated fats. Foods that are high in polyunsaturated fat include soybean oil, corn oil, safflower oil, walnuts, sunflower seeds and fatty fish like salmon, trout, herring and mackerel. Foods that are high in monounsaturated fat include olive oil, canola oil, peanut oil, sunflower oil, sesame oil, peanut butter, avocado and various nuts and seeds.
Fat Recommendations
The Food and Nutrition Board recommends that 25 to 35 percent of your calories come from fat. Because fat contains 9 calories per gram, someone on a 2,000 calorie diet should consume approximately 55 g to 78 g of fat per day. The majority of your fat intake, or 15 percent to 25 percent, should be in the form of polyunsaturated and monounsaturated fats. Saturated fats should contribute less than 10 percent.
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