Although low-fat diets can benefit some people, the quality of fat in your diet is just as important as the quantity. Foods that contain unhealthy saturated and trans fats have been linked to increased risk of heart disease and obesity, according to HelpGuide.org. Make a point of including moderate amounts of good fats, which include monounsaturated and polyunsaturated fats and essential fatty acids, in your diet for optimum health.
Monounsaturated Fats
Plant oils, including canola, olive, high oleic safflower, sunflower, peanut and sesame oils, are rich in monounsaturated fats. They are also present in avocados, olives, almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews and nut butters. Liquid at room temperature, these oils may begin to harden when chilled. According to the American Heart Association, monounsaturated fats are a good source of the antioxidant vitamin E, a vitamin that many American diets may lack.
Polyunsaturated Fats
Like monounsaturated fats, polyunsaturated fats are liquid at room temperature. Food sources include soy products like soybean oil and soymilk, corn oil, safflower oil, walnuts, flaxseed, sunflower, sesame and pumpkin seeds, tofu and fatty fish like salmon, herring and tuna. They are often divided into two categories: omega-3 polyunsaturated fats and omega-6 polyunsaturated fats. According to HelpGuide.org, omega-3 fatty acids are particularly beneficial for mental health, and may prevent depression, bipolar disorder and memory loss.
Saturated Fats
Dairy foods like milk, cheese, butter, cream and ice cream are rich in saturated fat. Other sources include fatty cuts of meat and palm and coconut oils. Unlike the unsaturated fats, saturated fat is solid at room temperature and turns to liquid as it warms up. Although medical authorities have linked high intake of saturated fat to increased risk of obesity and heart disease, studies have produced contradictory results. For example, according to a 2004 study published in the "American Journal of Clinical Nutrition," saturated fat intake actually slowed the progression of heart disease. Nevertheless, the 2010 Dietary Guidelines for Americans recommend that you limit your daily saturated fat intake to 10 percent of your total fat consumption.
Trans Fats
There's not much controversy about the negative health effects of trans fats. Trans fats are synthetically produced by combining hydrogen with vegetable oil and then compressing the molecules. Foods that contain trans fats, also known as hydrogenated fats, have a longer shelf life than foods that contain naturally occurring fats. In 2006, the city of New York banned the use of trans fats in restaurants. Common food sources of trans fats include shortening, commercial baked goods, stick margarine, icing, microwave popcorn and crackers.
References
- HelpGuide.org: Choosing Healthy Fats
- Centers for Disease Control and Prevention: Polyunsaturated and Monounsaturated Fats
- American Heart Association: Monounsaturated Fats
- "American Journal of Clinical Nutrition"; Saturated Fat Prevents Coronary Artery Disease? An American Paradox; Robert H. Knopp, et al.; 2004
- Centers for Disease Control and Prevention: Saturated Fat
- University of Maryland Medical Center: Trans Fats 101
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