Like many people, you probably worry about your fat intake. Your body needs some fat as part of your daily diet because fat helps your body absorb the vitamins and minerals from your food, according to the Mayo Clinic website. It is important to know the difference between saturated and unsaturated fats so you can make decisions that bring the greatest health benefits.
Saturated Fats
Foods with saturated fats are the ones you should limit in your diet. The American Heart Association notes that eating saturated fats can raise your cholesterol level, as well as raise your risk of suffering from heart disease and stroke. The Mayo Clinic website adds that saturated fats can also increase your chances of Type 2 diabetes. Try to limit your intake of saturated fat to 7 percent or less of your total daily caloric intake.
Monounsaturated Fats
Your diet should consist of more unsaturated fats because they offer you some important health benefits. Mayo Clinic notes that opting for foods that contain monounsaturated fats may decrease your heart disease risks. Monounsaturated fats may also help lower your cholesterol levels and normalize the blood clotting behaviors in your body. These healthy fats may also have the potential to regulate your blood sugar, an added benefit if you have been diagnosed with diabetes.
Polyunsaturated Fats
Another healthy source of unsaturated fats are polyunsaturated fats. Like monounsaturated fats, polyunsaturated fats may help lower your blood cholesterol levels, which may also help reduce your risk of developing heart disease. Omega-3 fatty acids, a type of polyunsaturated fat, are particularly beneficial to your heart because they help lower blood pressure and prevent irregular heartbeats, according to the Mayo Clinic website. Polyunsaturated fats have also been linked to a reduced risk of Type 2 diabetes.
Food Sources of Fats
Knowing where to find each of these types of fats can help you avoid unhealthy foods while also increasing your intake of those that benefit your overall health. The American Heart Association recommends limiting your intake of red meat, butter, lard, cheese, baked goods, fast foods and fried foods because of their high saturated fat content. Replace these with foods high in unsaturated fats. Monounsaturated fats are found in avocados, canola oil, olive oil, nuts, nut butters and sesame seeds. Add salmon, mackerel, trout, walnuts, soybean oil and sunflower seeds for polyunsaturated fat. Make foods with unsaturated fats the majority of your fat intake to prevent the negative health consequences associated with saturated fats while also taking advantage of the health benefits they offer.
Member Comments