The American Heart Association recommends that 25 to 35 percent of your calories per day come from fat, but those calories should come from monounsaturated and polyunsaturated fats. These fats are liquid at room temperature and help to lower your cholesterol. They are also from healthy sources such as unprocessed vegetable oils, nuts and seeds. Fast foods and baked goods usually contain trans fats and are best avoided.
Monounsaturated Fats
Monounsaturated fats are liquid at room temperature but turn to a solid when refrigerated. They are better for you than trans fats because they can help lower your cholesterol and help cut your risk of heart disease. Foods high in monounsaturated fats include canola oil, peanut oil, almonds, pecans and sesame seeds. Even though these fats are healthier than other kinds, they still contain 9 calories per gram, and you should consume them in moderation.
Polyunsaturated Fats
Polyunsaturated fats are liquid both at room temperature and when refrigerated. Some foods that contain polyunsaturated fats are sunflower oil, corn oil, walnuts and flaxseeds. Fish oil is one of the most important polyunsaturated fats, according to the Harvard School of Public Health. It contains omega-3 fatty acids, which are important in the fight against cardiovascular disease. You can eat two servings of salmon, herring, mackerel or trout per week to get your recommended intake of these fats.
Saturated Fats
Saturated fats are normally present in our bodies and are solid at room temperature. These fats will cause your cholesterol numbers to go up when you include them in your diet in excess. Foods high in saturated fats include meat, dairy, butter, baked goods and fried foods. Some oils that are high in saturated fats are coconut, palm and palm kernel. The Harvard School of Public Health recommends restricting this type of fat to 7 percent of your diet intake.
Trans Fats
Trans fats are the unsaturated fats that are the worst for your health. They are created by heating vegetable oil and chemically adding a hydrogen atom to its structure. Trans fats are also referred to as partially hydrogenated vegetable oil. These fats raise your cholesterol and put you at risk for heart disease and diabetes, according to the American Heart Association. They can be found in french fries, donuts, pastries, cookies, pizza and margarine, among many other foods. The American Heart Association recommends limiting trans fats to 1 percent of your dietary intake per day.
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