While your body needs some fatty acids and related dietary cholesterol, it requires a balance of these strong nutrients through food consumption. Saturated fat and dietary cholesterol are most helpful when consumed in moderation. Greater amounts of monounsaturated and polyunsaturated fats are considered beneficial but still need to be limited. Trans fat found in partially hydrogenated vegetable oils, however, is not essential and can be harmful to the arteries. Unchecked amounts of any fat leave less room in your diet for healthy fiber, vitamins and minerals.
Beneficial Fat Content
The monounsaturated and polyunsaturated fats in foods such as olive oil, almonds and herring lend a positive balance to your blood cholesterol, lowering your risk for heart disease. Any type of fat in foods, however, delivers high calories, so that the consequence of weight gain can offset dietary benefits if you consume too much total fat. The American Heart Association endorses a low-fat diet for this reason, with 65 g of total fat per day the upper limit, per the U.S. Food and Drug Administration. Be aware that most foods, including fruits and vegetables, contribute some measure of fat to your daily totals.
Detrimental Fat Content
High levels of saturated fat in fatty animal-based foods and of trans fat in commercial baked and fried foods represent poor nutrition. Saturated fat and trans fat, especially, affect your blood cholesterol detrimentally and can build up as plaque in your arteries. Unhealthy blood cholesterol levels are associated with heart attack and stroke, as is atherosclerosis, or a clogging of the arteries from plaque blockage. The U.S. Department of Agriculture advises reducing your intake of saturated fat and keeping your trans fat consumption as low as possible.
Low Fiber Content
If you eat more fatty meats and fish than vegetables, fruits and grains, your fiber intake will be low. Many foods that contain trans fat, such as doughnuts and biscuits, are made with refined white flour, which has relatively less fiber than more nutritious whole-grain flours. Diets heavy in foods that contain trans fat may also suffer from a fiber deficit.
Low Vitamin and Mineral Content
The same concept applies to your vitamin and mineral intakes. Meats, fish and refined-grain foods with high calories from fat leave less room within the calorie boundaries of your daily diet for vitamins and minerals. Meats, fish and grains contain various combinations of protein, iron and B vitamins, but less calcium, magnesium, potassium and vitamins A, C and E than a selection of fruits and vegetables. Fatty foods promote poor nutrition in this manner by reducing your intake of foods with broader nutrient compositions.
Member Comments