Fats, also known as lipids, are essential for good health and proper bodily functions. Fats provide energy for your body, help absorb and move fat-soluble vitamins and play an important role in cell growth and development. Consuming more polyunsaturated fats and monounsaturated fats instead of saturated and trans fats may lead to improved health.
Polyunsaturated Fat
When eaten instead of saturated fats and trans fats, polyunsaturated fats may help lower your cholesterol and reduce your risk for developing heart disease, reports the American Heart Association. Polyunsaturated fats include omega-3 and omega-6 fatty acids, which your body cannot produce on its own. Sources of polyunsaturated fats include salmon, mackerel, trout, walnuts, sunflower seeds and soybean oil. Eating fish at least two times each week is one way to increase your polyunsaturated fat intake.
Monounsaturated Fat
Monounsaturated fats are another type of fat that can improve your cholesterol levels, reduce inflammation and promote good health. Sources of monounsaturated fat include avocados, almonds, pecans, olive oil and canola oil. Monounsaturated fats, like polyunsaturated fats, should be consumed instead of saturated fat and trans fat to reduce your risk of having a stroke, developing heart disease and other cardiovascular complications. For best health benefits, the Harvard School of Public Health suggests that 10 to 25 percent of your daily calories should come from sources of monounsaturated fat.
Unhealthy Fats
While unsaturated fats can lead to improved health and reduce your risk of disease, saturated fats and trans fats increase your risk of developing heart disease. Saturated fat, found in red meats, poultry with skin and whole-milk dairy products, increase your total cholesterol by increasing your LDL cholesterol, which is also known as the "bad" cholesterol. Trans fat, found in fried foods, processed foods and commercially prepared baked goods, not only increases LDL cholesterol but also decreases HDL, or the "good" cholesterol.
Considerations
Although consuming unsaturated fats instead of saturated and trans fats may improve your cardiovascular health, all types of fat provide 9 calories per gram. Eating more calories than your body needs each day, no matter the source, can lead to weight gain and other unhealthy consequences. The American Heart Association recommends that your fat intake should be between 25 and 35 percent of your total calories, with the majority of those fats coming from both monounsaturated and polyunsaturated sources.
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