Lipids found in food include fats and a fat-like substance called cholesterol. Lipids are essential nutrients your body uses for several essential functions. However, not all the lipids found in food are good for your health. Consuming proper amount of healthy fats have health benefits, while consuming large amounts of unhealthy fats can be detrimental for your health. Know which foods contain the "good" lipids and which contain the "bad" so you can establish a healthy lifestyle and help lower your risk for many diseases.
Saturated Fats
Your body needs saturated fats to perform some important physiological functions. However, your body produces enough saturated fat on its own to supply the amount it needs. Taking in more saturated fat from food can be harmful. Saturated fat is normally found in animal meats, such as beef, certain types of cheeses and pork. Consuming too much of saturated fats can lead to elevated blood cholesterol and increase your risk of cardiovascular disease, according to the U.S. Department of Agriculture.
Unsaturated Fats
Unsaturated fatty acids are divided into mono- and polyunsaturated -- MUFAs and PUFAs. Unsaturated fats help lower your blood cholesterol levels and your risk to heart disease. MUFAs can also be helpful controlling your insulin levels, while PUFAs can reduce your risk of developing type 2 diabetes. Omega-3 -- a type of PUFA -- may also protect against irregular heartbeats and help lower your blood pressure, according to the Mayo Clinic. Foods high in MUFAs include avocados, poultry, nuts, seeds and olive, canola and safflower oil. Foods high in PUFAs include nuts, seeds, poultry and sunflower, soybean and corn oil, while foods high in omega-3 include certain fish, flaxseed oil and walnuts.
Cholesterol
Although cholesterol is not a fat, it is a lipid. Cholesterol is needed to make certain essential hormones and is used as a structural molecule in your cell membranes. Your body produces enough cholesterol on its own, however, and thus you do not need to get it from food. Cholesterol is only found in animal foods, such as eggs, beef and poultry. High blood levels of cholesterol can cause fatty deposits -- plaque -- in your blood vessels and may increase your risk of heart disease and heart attack. Avoid or limit your intake of cholesterol in your diet.
Other Lipids
Trans fat is another type of fat. It is found in certain foods naturally, but most of the trans fat found in food is made through food processing -- synthetic trans fat. Trans fat differs from the other lipids in that it is not needed by your body. It can increase your risk of cardiovascular disease, so you should avoid foods with trans fat. Trans fat is one of the three lipids -- along with saturated fat and cholesterol -- listed on U.S. Food and Drug Administration food labels to help you know how much is in the food you are purchasing.
Recommendations
The U.S. Department of Agriculture's dietary guidelines recommend that you eat less than 10 percent of your daily calories in the form of saturated fatty acids to reduce your risk for heart disease. Lowering your intake to 7 percent can further lower your risk of cardiovascular disease. Consume MUFAs and PUFAs every day so that your total fat intake is 20 to 30 percent of your total daily calories. Limit your cholesterol intake to 300 mg per day.
