Lipids represent one of the three macronutrients that make up the majority of your diet. They include fats, oils and waxes, and can come from both plant and animal sources. Fatty acids, the compounds found in a serving of lipids, are classified according to the types of chemical bonds between the elements in the lipid molecule. Different types of fatty acids have different functions within your body, and have distinct effects on your health.
Unsaturated Fats
One type of lipid found in several foods is unsaturated fat, a lipid found in animal and plant foods. Unsaturated fatty acids contain one or more double chemical bonds between the carbon atoms within the fatty acid chain, so the carbons are not "saturated" with hydrogen atoms. Monounsaturated fatty acids have one unsaturated chemical bond, while polyunsaturated fatty acids contain two or more unsaturated chemical bonds. Dietitian and nurse Dr. Kathleen Rourke indicates that these lipids are liquid when stored at room temperature, and consuming both poly- and mono-unsaturated lipids form a part of a healthy diet.
Saturated Fat
Another type of lipid is saturated fat. Saturated fatty acids do not contain double bonds between the carbons in the fatty chain, so each carbon within the fat molecule is saturated with hydrogen atoms. These fatty acids form a solid at room temperature, and typically come from animal sources. Eating too much saturated fat can harm your health, and consuming the fats can increase the levels of "bad" LDL cholesterol in your bloodstream, reports the Harvard School of Public Health. When possible, limit your saturated fat consumption.
Trans Fats
The most unhealthy fats in foods are trans fats, also called hydrogenated fats. Trans fats usually come from the synthetic modification of polyunsaturated fats, breaking the unsaturated fat bonds and artificially saturating the fat with hydrogen atoms. The University of Maryland Medical Center notes that trans fats are more harmful to your health than saturated fat: they can form deposits that block your blood vessels and they increase the levels of "bad" cholesterol and decrease the levels of "good" cholesterol in your bloodstream.
Consumption Guidelines
The amount of total lipids you should consume each day can vary depending on your overall calorie intake, activity level and your consumption of other nutrients. In general, Rourke indicates that unsaturated fats should account for around 20 percent of your total calorie intake, and that your saturated fat should not exceed 10 percent of your total caloric intake. Harvard recommends eating as little trans fat possible, and indicates that you should not consume more than 2 g of the fat daily.
