According to the American Heart Association, 25 to 35 percent of your total calories each day should come from dietary fat. It is important to know the differences between the different types of fat and to choose healthy ones each day. There are four types of fat; polyunsaturated, monounsaturated, saturated and trans fat. Unsaturated fats are considered good fats, whereas saturated and trans fats are bad.
Polyunsaturated Fat
The two heart-healthy fats are polyunsaturated and monounsaturated fats. Polyunsaturated fats are liquid at room temperature and are found in many plant-based foods and oils. Consuming this fat, especially omega-3 fatty acids, helps lower low-density lipoprotein or LDL cholesterol. This is often referred to as the bad cholesterol. Good sources of polyunsaturated fats are fish; flaxseed; sunflower and sesame seeds; soybeans; oils, such as sesame, sunflower and corn; and nuts, including walnuts, pine nuts and Brazil nuts.
Monounsaturated Fat
Monounsaturated fats are found in many different foods and have similar health benefits as polyunsaturated fats. Consuming a diet high in these fats helps decrease your risk of heart disease and type 2 diabetes and lower your blood pressure and cholesterol levels. Good sources of monounsaturated fats are olives, avocados, sesame seeds and natural nut butters. Additional sources include olive, canola, peanut oil and nuts, such as pistachios, peanuts, almonds, cashews, pecans, hazel nuts, Brazil nuts and macadamias.
Saturated Fat
The two unhealthy fats are saturated and trans fats. Saturated fat comes from animal sources of food and is solid at room temperature. Those fats raise your LDL cholesterol and increase your risk of heart disease. Minimize or eliminate saturated fats from your diet. Some common sources of saturated fats are fast foods, butter, cheese, ice cream, fried foods, visible fat on meat, poultry skin, whole milk, cream and chocolate. Coconut and palm oil are also high in saturated fat.
Trans fat
Trans fat is not a naturally occurring fat but one that is created when hydrogen is added to vegetable oil. Like saturated fat, trans fats raise your LDL cholesterol. According to the Mayo Clinic, those fats build plaque in your veins and increase triglycerides levels, inflammation and your risk of heart disease or stroke. Common sources of trans fats are fast foods, fried foods, most packaged pies, donuts, cookies and crackers, vegetable shortening and stick margarine. Look for partially hydrogenated oil or shortening on ingredient lists. These are other terms for trans fat.
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