A balanced, nutritious diet incorporates the proper amount of healthy dietary fats while limiting or eliminating unhealthy forms of fat. Healthy adults should follow the general recommendations provided by reputable health organizations concerning fat intake. But if you have a specific medical condition such as high blood pressure, cardiovascular disease or obesity, discuss your needs with your doctor or nutritionist to determine a healthy level of fat intake for you.
Healthy Fat Intake
Generally, the average person should have a daily fat intake within the range of 20 to 35 percent of total calories. About 90 percent of your fat intake should consist of polyunsaturated and monounsaturated fats, which are good for your heart, cholesterol and overall health, according to HelpGuide.org. Monitor your intake of fats by checking nutrition labels to determine how much of different types of fats foods contain.
Sources
Polyunsaturated fat sources include soybean, corn and safflower oil; flaxseed; sunflower, pumpkin and sesame seeds; and fatty fish, such as tuna, salmon, mackerel, herring and sardines. Monounsaturated fat sources include olive, canola, sunflower, sesame and peanut oil; olives; and nuts, such as peanuts, almonds, cashews and macadamia nuts. Many of these foods also contain omega-3 fatty acids, which are also good for you.
Saturated Fats
Limit your intake of saturated fats to less than 10 percent of your total daily calories. Saturated fats increase your low-density lipoprotein cholesterol, which is often referred to as "bad" cholesterol because it can form deposits inside your blood vessels. Narrowing blood vessels cause your heart to work harder to pump blood, so a diet high in saturated fats might increase your risk of cardiovascular disease. Saturated fats in your diet come mainly from animal food sources, such as meats and dairy products. To minimize your intake of unhealthy saturated fats, choose lean meats and low-fat or nonfat dairy products instead of fatty cuts of meat and whole-milk products.
Trans Fats
Limit your intake of trans fats to 1 percent of your total daily calories -- or better yet, eliminate them entirely. Trans fats increase your "bad" cholesterol, as saturated fats do; they also decrease your high-density lipoprotein, or "good," cholesterol. It's called "good" cholesterol because it helps clear your blood vessels of cholesterol deposits. An effective precaution is to eliminate from your diet all foods that contain hydrogenated or partially hydrogenated ingredients. Hydrogenation is a process that manufacturers use to make polyunsaturated oils solid at room temperature. Typical foods you should avoid include stick margarine, fast foods and commercially baked products, such as cookies, doughnuts and crackers.
