Fats and oils are important for a healthy diet because they provide energy and carry essential nutrients, such as vitamins A, D, E, K and carotenoids, according to Health.gov. Saturated fats and trans fats are unhealthy fats and may increase the risk of heart disease and clog arteries. Health.gov recommends that less than 10 percent of your daily calories that you eat should come from saturated fat, whereas most of the fat in your diet should come from food sources that contain polyunsaturated and monounsaturated fats. Twenty to 35 percent of all calories consumed should be in the form of fat that comes from fish, nuts and vegetable oil sources.
Monounsaturated Fats
Monounsaturated fats turn solid when cold and are typically liquid at room temperature, according to the American Heart Association. This type of fat is good for you when eaten in moderation and when used to replace unhealthy trans fats and saturated fats in your diet. Monounsaturated fats reduce bad levels of cholesterol in your blood, provide nutrients to maintain and develop cells in your body, and lower your risk of stroke and heart disease. Avocados, peanuts, sunflower seeds, macadamia nuts, almonds, olives, pecans, hazelnuts, filberts and vegetable oils, such as olive, peanut, sunflower, canola and sesame, are high in monounsaturated fats, according to NutritionData. Herring is a type of fish that is also high in monounsaturated fat.
Polyunsaturated Omega-6 Fatty Acids
Polyunsaturated omega-6 fatty acids are found in vegetable oils, nuts and seeds. The American Heart Association states that people should consume 5 to 10 percent of their total calories from omega-6 fatty acids. Omega-6 fatty acids are important for growth and development, as well as in heart and brain function. Soybean, corn and safflower oils are vegetable oils that are high in polyunsaturated fats, according to Health.gov. Grape seed and flax seed oils, walnuts, sunflower seeds and wheat germ are also high in polyunsaturated fats.
Polyunsaturated Omega-3 Fatty Acids
The University of Maryland Medical Center states that polyunsaturated omega-3 fatty acids are essential to human health but cannot be produced by the body. Therefore, they must be obtained from food. Omega-3 fatty acids are important for brain function and normal growth and development. Soybean, canola, walnut and flax seed oils, and fattier fishes, such as tuna, mackerel, herring, sardines and salmon, are high in omega-3 polyunsaturated fatty acids.
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