Four Types of Good Fats

Of the different classes of dietary fat, two major "good fats" exist: monounsaturated fat (MUFA) and polyunsaturated fat (PUFA). Polyunsaturated fat, in turn, includes two subsets of fats: omega-3 and omega-6 fatty acids. The U.S. Food and Drug Administration notes that the average person needs about 65 g of total fat each day, with no more than 20 g coming from saturated fats. The rest should come from MUFAs and PUFAs, including the two major PUFAs, omega-3 and omega-6 fatty acids. Foods such as vegetable oils, poultry, fish and nuts contribute a balance of good fats.

Monounsaturated Fats

The Harvard School of Public Health recommends a goal for monounsaturated fats of between 10 to 25 percent of your calories each day. MUFAs reduce your risk of heart disease by promoting healthy blood cholesterol levels, notes MayoClinic.com. They are also linked to stabilizing blood sugar and insulin levels. Avocados, poultry, seeds, nuts, olive oil, canola oil and peanut oil are good sources of MUFAs.

Polyunsaturated Fats

Getting about 8 to 10 percent of calories from PUFAs is a good goal, notes the Harvard School of Public Health. Like MUFAs, PUFAs stabilize your cholesterol and blood sugar levels, reducing the risk of heart disease and type 2 diabetes. Nuts, seeds, poultry and fish offer PUFAs, as do soy, cottonseed, safflower, nut and sunflower oils.

Omega-3 Fatty Acids

Of the polyunsaturated fats you consume each day, try to eat at least one food with omega-3 fatty acids, advises the Harvard School of Public Health. Omega-3s regulate blood pressure and blood cholesterol, and may be especially helpful to people suffering from irregular heartbeats, notes MayoClinic.com. Dietary sources include salmon, mackerel and herring, as well as walnuts, chia seeds, flaxseeds, fish oil supplements, flaxseed oil and walnut oil.

Omega-6 Fatty Acids

Like omega-3s, omega-6 fatty acids must be consumed because your body cannot produce the essential nutrient on its own. Like other polyunsaturated fats, omega-6s contribute to heart health. Most people naturally get enough omega-6 fatty acids in their diets. People with special health considerations, however, may especially benefit from the gamma-linolenic acid (GLA) produced when you take omega-6 supplements such as blue-green algae, evening primrose oil or borage oil. Nuts and vegetable oils also offer omega-6 fatty acids. Issues that may improve with omega-6 supplements or foods include high blood pressure, diabetic neuropathy, allergies, eczema, premenstrual syndrome and osteoporosis.

Considerations

The only truly "bad" fat is trans fat, which lurks in processed foods, like margarine. Eat less than 2 g a day of trans fat. When used in moderation, saturated fat and dietary cholesterol needn't be "bad" fats. Read labels carefully to avoid consuming more than the FDA's recommendation of 20 g saturated fat each day. For best results, MayoClinic.com suggests you keep your intake of saturated fat to about 7 percent of your total calories. For someone eating about 2,000 calories a day, this equals 15 g. Meat, cheese, butter and tropical oils all contain saturated fat. Foods such as eggs, seafood, meat and butter all contain dietary cholesterol. Keep your consumption to about 300 mg of cholesterol each day.