Fat can be a confusing topic for dieters or even just people who want to eat healthier. There are six main fats found in foods; saturated fat, transfat, omega-3 fatty acids, omega-6 fatty acids, monounsaturated fat and polyunsaturated fat. Although fat is often thought to be the culprit for weight gain and other health concerns, not all fat is bad for you. Getting to know which fats to avoid and which to eat more of can help you make healthier dietary choices.
Saturated Fats
Saturated fats fall into the unhealthy fat category. You typically find saturated fats in animal products like meat, poultry, seafood and full-fat dairy foods. Your body also produces its own saturated fat. Combining a high intake of consumed saturated fat and with what your body already makes can result in a higher concentration of LDL cholesterol--the kind that is associated with heart disease. A healthy diet should have a lower intake of saturated fat food sources.
Transfats
Transfats are another fat source that falls into the bad fat category. Transfats come in both natural and artificial varieties, although the artificial form of transfat is more commonly found in foods than the natural version. Foods that often contain transfats include cookies, cakes, potato chips and margarine. You can also find small amounts of transfats in animal products. Like saturated fats, tran fats increase your bad cholesterol. Transfats also lower your good cholesterol, making them even more dangerous.
Monounsaturated Fat
Monounsaturated fats are the opposite of transfats and saturated fats. Monounsaturated fat is a heart-healthy fat that lowers your bad cholesterol levels. This type of fat is also high in vitamin E. Foods high in monounsaturated fats include vegetable oils, avocados, peanut butter, and nuts and seeds. Instead of consuming more monounsaturated fats, try replacing your unhealthy fat sources with healthy options from this group.
Polyunsaturated Fat
This fat group is very similar to monounsaturated fats and often contains both omega-3 and omega-6 fatty acids. Like monounsaturated fats, polyunsaturated fat is healthy when consumed in moderation. Nuts, seeds, vegetable oils and fatty fish are all sources higher in polyunsaturated fats.
Omega-3 Fatty Acids
Omega-3 fatty acids have recently gained popularity as a healthy type of fat. Omega-3 fatty acids help to reduce inflammation in your body. IThere are many natural food sources of omega-3 fatty acids, including fatty fish, flaxseed, walnuts and soybeans. You also can take omega-3 supplements, but talk to your doctor first.
Omega-6 Fatty Acids
Omega-6 fatty acids, like omega-3, are commonly referred to as essential fatty acids. This means that you must provide your body with sources of these because you cannot make them on your own. Omega-6 fatty acids appear to help in the treatment of allergies, rheumatoid arthritis, eczema, high blood pressure and osteoporosis. The highest concentration of omega-6 fatty acids is typically in vegetable oils.
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