Fats, or fatty acids, are high in calories and contribute to weight gain if you don't eat them in moderation. However, fats are a significant source of energy in your diet and they play a big role in helping you maintain healthy body functions. Most foods contain a variety of fat, but unsaturated fats are considered healthier than saturated and trans fats.
Monounsaturated Fatty Acids
Monounsaturated fats, which are fats with one double-bonded carbon in the middle, are usually liquid at room temperature but begin turning solid when the temperature lowers, according to the American Heart Association. Monounsaturated fats are in foods such as avocados, nuts, seeds, poultry, olive oil and canola oil. They are considered "good" fats because they can improve your blood cholesterol levels and decrease your risk of getting heart disease. They may also help keep your blood sugar and insulin levels in check, which is particularly beneficial if you have type 2 diabetes.
Polyunsaturated Fatty Acids
Polyunsaturated fats, which have more than one double-bonded carbon in the molecule, usually stay liquid at any temperature. Polyunsaturated fats are in nuts, seeds, certain fish, poultry, vegetable oils such as corn and safflower oil, and nut oils such as peanut oil. Like monounsaturated fats, polyunsaturated fats may improve your cholesterol level. They may also reduce your chance of getting type 2 diabetes. Omega-3 fatty acids, a type of polyunsaturated fat in fish such as salmon and herring, may be especially helpful in decreasing your risk of heart disease, reducing your blood pressure levels and protecting you against irregular heartbeats, according to MayoClinic.com.
Recommended Intake
Although the standard Western diet favors saturated fats from foods such as red meat and whole-fat dairy, saturated fats shouldn't make up more than about 7 to 10 percent of your daily calories because they increase your risk of heart disease. Trans fats, which are even riskier for your heart, are in foods such as donuts, boxed pastries and fast food. They shouldn't exceed about 1 percent of your calories. And although no strict guidelines have been set for dietary intake of unsaturated fats, the Harvard School of Public Health says that prudent targets are 10 to 25 percent of total calories from monounsaturated fats and 8 to 10 percent of calories from polyunsaturated fats.
Healthy Tips
Rather than eating unsaturated fats in addition to saturated and trans fats, choose unsaturated over saturated whenever you get the chance. Start by preparing foods with olive oil or canola oil rather than butter and fatty dressings. Also find ways to incorporate nuts and seeds into your diet; a handful a day should do. Top salads with sunflower seeds or chopped nuts, add flaxseed oil to smoothies and grab a handful of nuts or seeds instead of potato chips. Eat 3.5 oz. of oily fish instead of meat at least twice a week to get in a healthy level of omega-3s, recommends the American Heart Association.
References
- American Heart Association: Know Your Fats
- MayoClinic.com: Dietary Fats: Know Which Types to Choose
- MedlinePlus: Fat
- American Heart Association: Monounsaturated Fats
- American Heart Association: Polyunsaturated Fats
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
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