Food Examples of Lipids

The lipids in your diet are fats, which provide 9 calories per gram. Dietary fats are mixtures of saturated and unsaturated fatty acids, and different sources have different ratios of fatty acids. In general, your diet should limit saturated fatty acids, and the best food sources of lipids also supply other essential nutrients, such as vitamins or fiber, to improve your health.

Omega-3 Fatty Acids

Polyunsaturated fatty acids include omega-3 fatty acids, which may lower your risk for heart disease. Alpha-linolenic acid is the omega-3 fatty acid in plant-based sources, such as flaxseed and flaxseed oil, walnuts and canola oil. The long-chain omega-3 fatty acids are EPA and DHA, and you can get them from fatty fish, such as salmon, mackerel, tuna and herring, and from shellfish, such as shrimp, oysters and scallops.

Omega-6 Polyunsaturated Fatty Acids

Omega-6 polyunsaturated fatty acids may lower your cholesterol levels when you consume them instead of saturated fatty acids. Good sources include vegetable oils, such as safflower, soybean, corn and sunflower oils. Nuts, such as almonds, Brazil nuts, macadamias, cashews and pine nuts, not only provide omega-6 polyunsaturated fatty acids, but also dietary fiber, protein and cholesterol-lowering phytosterols.

Monounsaturated Fatty Acids

Monounsaturated fatty acids may lower your risk for heart disease because they reduce levels of LDL cholesterol in your blood. Olives and olive oil, peanut oil, avocados, canola oil and sesame seeds are all high in monounsaturated fatty acids, and low in unhealthy fatty acids. A good target is to get 10 to 25 percent of your calories from monounsaturated fatty acids, or 22 to 55 g per day in a 2,000-calorie diet.

Lipids to Avoid

Minimize your intake of trans fats from partially hydrogenated oils, found in fried foods and processed snacks, such as crackers, cookies, cakes and pastries. Even a small increase in your consumption of trans fatty acids can increase your risk for heart disease, and you should aim for a maximum intake of 1 percent of your calories from trans fats, or 2 g per day on a 2,000-calorie diet. Saturated fat raises your cholesterol levels, and you can reduce your intake by avoiding fatty meats, full-fat dairy products, butter, palm oil and coconut oil.