Unhealthy fats, including saturated and trans fats, increase your risk for disease -- while unsaturated fats can improve your heart health. It's the types of fat in your diet that plays a bigger role than the amount of fat you eat, according to the Harvard School of Public Health. Fat is an important source of energy and contributes to improved cell function and hormone production.
Trans Fat
Trans fats are made by hydrogenation, or heating liquid vegetable oil in the presence of hydrogen. This helps the oil become more stable and less likely to spoil. Trans fats raise your LDL, or "bad" cholesterol, and lower your HDL, or "good" cholesterol. This increases your risk for heart disease and also makes you more susceptible to stroke and diabetes. Sources of trans fat include commercially prepared cookies and crackers, snack foods, processed foods and fried foods. Your intake of trans fat should be less than 2 g per day. However, it's best to avoid trans fats altogether.
Saturated Fat
Saturated fat should also be limited in your diet. The American Heart Association reports that saturated fat is the main dietary cause of high blood cholesterol. Common sources of saturated fat include beef, pork, poultry fat and dairy products made from whole or 2 percent milk. Limiting your saturated fat intake to less than 7 percent of your total calories each day is recommended for improved heart health.
Heart-Healthy Fats
Some types of fat are an essential part of a nutritious diet and can promote heart health. Unsaturated fats should be consumed instead of trans fat and saturated fat whenever possible. Sources of monounsaturated fat include olive oil, canola oil, avocados and nuts. Polyunsaturated fat sources include fish, flax seeds and walnuts. While these types of fat have health benefits, it is important to limit the amount you eat because of their higher calorie content than carbohydrate or protein. Limit your total fat intake to 25 to 35 percent of your total daily calories.
Considerations
Focus on a well-balanced, healthy diet that includes a variety of fruits, vegetables and whole grains to help you avoid unhealthy fats. Calorie control is also an essential part of a healthy eating plan and influences how much fat you need in your diet. Visit with a registered dietitian or use an online tool, including the Daily Food Plan from MyPyramid, to estimate your daily calorie needs.
References
- Harvard School of Public Health; The Nutrition Source: Fats and Cholesterol: Out with the Bad, In with the Good; 2011
- American Heart Association; Knowing Your Fats; 2010
- University of Maryland Medical Center; Heart-Healthy Diet - Nutrition Basics; 2009
- United States Department of Agriculture; MyPyramid: Daily Food Plan; 2011
