Fats, along with protein and carbohydrates, supply energy and are essential for many of your body's systems to work properly. Your body uses fats for energy, cell development and for absorption and movement of vitamins and other molecules. Consuming polyunsaturated fats and monounsaturated fats instead of saturated fats and trans fats can improve your health and reduce your risk of developing cardiovascular complications.
Monounsaturated Fat
Consuming monounsaturated fats can reduce low-density lipoprotein, or "bad" cholesterol, in your bloodstream and reduce your risk of developing heart disease or having a stroke. Sources of monounsaturated fats include olive oil, canola oil, avocados, peanut butter and other nuts and seeds. As with all types of fat, monounsaturated fats contain 9 calories per 1 g. Your total fat intake should not exceed 25 to 35 percent of your total daily calories, and the majority of the fats you consume should be unsaturated.
Polyunsaturated Fat
Polyunsaturated fats are also known as heart-healthy fats because, when you eat them instead of saturated and trans fat, they improve cholesterol levels, aid in blood pressure control and reduce inflammation. Omega-3 and omega-6 fatty acids are types of polyunsaturated fats that your body cannot produce on its own. Eating fish, including salmon, tuna and halibut at least two times each week is one way to increase your omega-3 fatty acid intake. Other sources of polyunsaturated fats include walnuts, flaxseeds and soybean oil.
Saturated Fat
Red meat and dairy products, especially those made from whole milk, are the main sources of saturated fat in the U.S. and other developed countries. This type of fat increases harmful LDL cholesterol and increases your risk of developing cardiovascular problems. Your body can make all the saturated fat it needs and so it is not an essential part of your diet. The Harvard School of Public Health suggests keeping your saturated fat intake to less than 7 percent of your total daily calories.
Trans Fat
Trans fats are considered worse for your health than saturated fats because they not only increase your LDL cholesterol but also decrease your high-density lipoprotein, or "good" cholesterol. Trans fats are in fried foods, processed foods and commercially baked goods, including cookies, crackers and doughnuts. Nutrition labels are required to list trans fat content but checking the ingredient list for partially hydrogenated oils is another method of checking if a food contains trans fat. Trans fat intake should be less than 2 g each day.
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