Lipids are forms of fat present in foods. They help your body absorb nutrients and are an important energy source, particularly for infants and toddlers, according to MedlinePlus. Fats also add taste and texture to foods and help you feel satiated. Eating fats in excess, however, particularly unhealthy varieties, increases your risk for serious conditions, such as heart disease. Learning which foods provide various fat forms may guide you toward making wise dietary decisions.
Saturated Fat
Saturated fat is found primarily in animal-derived foods, including beef, veal, lamb, pork, beef fat, lard, poultry fat and high-fat dairy products, such as whole milk and cheese. These foods also contain dietary cholesterol. The few plant foods that contain saturated fat include cocoa butter and tropical oils, such as coconut and palm oil. Because saturated fat can raise your low-density lipoprotein, or "bad" cholesterol, the American Heart Association recommends limiting your intake to less than 7 percent of your total daily calories. If you already have high LDL cholesterol or heart disease, the AHA recommends limiting your daily cholesterol intake to less than 200 mg per day. If you don't have cardiovascular problems, aim for less than 300 mg of cholesterol per day.
Trans Fats
Trans fats, or trans fatty acids, are fats made through a process in which hydrogen is added to vegetable oil. The result is a solid-form, longer-lasting fat that poses numerous health risks. In addition to increasing your LDL cholesterol, trans fats lower your high-density lipoprotein, or "good," cholesterol, according to MayoClinic.com, raising your risk for heart disease. Most trans fats in Americans' diets come in the form of partially hydrogenated vegetable oils, which are prevalent in stick margarine, shortening and a variety of commercially prepared french fries, pastries, cookies, crackers, pies, frosting and cakes. Although trace amounts of trans fats are present in meat and dairy products, those reaped from processed foods tend to be the most harmful.
Monounsaturated Fats
Monounsaturated fats are usually liquid at room temperature, but start to solidify when chilled. Unlike saturated and trans fats, monounsaturated fats in moderation can help lower your LDL cholesterol and your risk for stroke and heart disease. The AHA recommends limiting your overall fat intake to 25 to 35 percent of your total daily calories, and choosing healthy varieties, such as monounsaturated, most often. Valuable sources of monounsaturated fats include vegetable oils, such as olive, peanut, canola, sunflower and sesame oil; peanut butter; avocados; and many seeds and nuts. These foods also provide valuable nutrients, such as vitamin E, an antioxidant many Americans don't get enough of.
Polyunsaturated Fats
Polyunsaturated fats are beneficial fats that remain liquid regardless of their temperature. Top sources include fatty fish, such as salmon, herring, mackerel, albacore tuna and trout; walnuts; sunflower seeds; and vegetable oils, such as soybean, corn and safflower. Also called omega-3 fatty acids, polyunsaturated fats play an important role in brain function and may reduce inflammation and guard against chronic diseases, including heart disease, arthritis and dementia. Typical American diets lack omega-3 fatty acids, according to the University of Maryland Medical Center. This lack can lead to fatigue, mood swings, depression, dry skin and poor circulation.
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