All fat is not bad fat, and some fats can help prevent disease. Saturated fat and trans fats can contribute to obesity and high cholesterol, both of which can lead to heart disease. On the other hand, unsaturated fats can help increase good cholesterol, reduce bad cholesterol and prevent heart disease.
Saturated Fat
Saturated fat is mostly in animal-based foods. This fat works against your health by increasing low-density lipoprotein levels, which can lead to heart disease and Type 2 diabetes. According to American Heart Association, you should get no more than 7 percent of your total calories in saturated fat. Saturated fat is also the main dietary factor in increasing blood cholesterol.
Trans Fat
Trans fat is in some foods naturally and it is added into others by partially hydrogenating unsaturated fat. Hydrogenating the fats makes them easier to cook and less likely to spoil. Trans fat has been linked to increasing low-density lipoprotein, "bad" cholesterol, and decreasing high-density lipoprotein, "good" cholesterol. The American Heart Association recommends getting no more than 1 percent of your daily calories from trans fat.
Monounsaturated Fat
Monounsaturated fat is in olives, canola oil, peanut oil and avocados. Monounsaturated fat remains liquid at room temperature, but it solidifies in the fridge. According to the MayoClinic.com, monounsaturated fatty acids improve blood cholesterol levels and reduce the risk of developing heart disease. Around 25 to 35 percent of your daily calories can come from monounsaturated and polyunsaturated fats, combined, advises the American Heart Association.
Polyunsaturated Fat
Polyunsaturated fat is in safflower oil, sesame oil, nuts, seeds and corn oil. Polyunsaturated fatty acids, much like monounsaturated fatty acids, may help improve cholesterol levels and reduce the risk of developing heart disease. However, polyunsaturated fats that includes omega-3 fatty acids can decrease the risk of coronary artery disease and lower blood pressure levels. The American Heart Association recommends that around 25 to 35 percent of your daily calories should come from a combination of polyunsaturated and monounsaturated fats.
References
- MayoClinic.com; Dietary Fats: Know Which Types To Choose; February 2011
- American Heart Association: Fat
- American Heart Association; Monounsaturated Fats; How Much Monounsaturated Fat Should I Eat a Day?; October 2010
- American Heart Association; Polyunsaturated Fats; How Much Polyunsaturated Fat Should I Eat in a Day? ; October 2010
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