Fats are substances in your diet that support your health by giving you a rich source of energy and providing your body with nutritionally vital acids called essential fatty acids. Consumption of certain types of fat can trigger dangerous or potentially fatal changes inside your body. When consumed in moderation, other types of "good" fat help you meet your nutritional needs while reducing your health risks.
Background
All fats contain a combination of carbon, oxygen and hydrogen. Specific forms of fat derive their names from their particular arrangements of these atoms or from the particular types of chemical bonds that join these atoms together. In addition to providing a source of energy and the fatty acids linolenic and linoleic acid, dietary fats help your body store reserve energy, maintain the health of your hair and skin, absorb vitamins A, D, E and K into your bloodstream and transport those same vitamins after absorption occurs.
Understanding Unsaturated Fats
The "good" fats in human diets are called unsaturated fats. They get their names from the types of bonds that link the carbon atoms inside their chemical structures. One form of unsaturated fat, called monounsaturated fat, contains a single carbon atom attached to the fat structure by a type of bond called a double bond. Foods with a high monounsaturated fat content include peanuts, avocados, a variety of seeds and nuts, and sesame, oil, canola and sunflower oils. Another form of fat, called polyunsaturated fat, contains multiple double-bonded carbon atoms. Foods rich in this fat include species of fatty fish such as trout and salmon, sunflower seeds, walnuts and safflower, soybean and corn oils.
Relative Benefits
When compared to the "bad" fats in human diets, called saturated fats and trans fats, unsaturated fats provide you with significant health benefits. First and foremost, they reduce your blood levels of a harmful form of cholesterol called low-density lipoprotein cholesterol, which is linked to the development of stroke, heart disease and other life-threatening ailments. In contrast, both saturated and trans fats increase your LDL levels; in addition, trans fat reduces your levels of a helpful form of cholesterol called high-density lipoprotein cholesterol. An additional benefit of monounsaturated fat consumption is substantial intake of the antioxidant vitamin E, which can help protect your body from harmful molecules called free radicals.
Considerations
Regardless of the specifics of chemical structure, all fats contain 9 calories per gram. Overconsumption of any form of fat, including "good" fat, can damage your health by triggering the accumulation of excess body weight. For this reason, you need to control your intake of all fats, including unsaturated fats. The American Heart Association recommends that you limit your total fat consumption to no more than 25 to 35 percent of your daily calorie intake. Whenever possible, get your fat from monounsaturated or polyunsaturated sources. Consult your doctor for more information on unsaturated fat and its place in your diet.
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