The four main types of fat are polyunsaturated and monounsaturated, saturated and trans fats. While too much fat of any type can lead to weight gain, fat is a necessary part of the diet. It helps the body absorb fat-soluble vitamins such as A, D and E and makes you feel more satiated after you eat, which in turn means you'll eat less.
Choose Unsaturated Fats
Polyunsaturated fats can help lower your cholesterol. They are divided into two types: omega-6 and omega-3 fats, both of which play a crucial role in brain function. Omega-6 fats are found in safflower, sunflower and corn oils as well as nuts and seeds. Omega-3 fats are in fish, canola oil, omega-3 eggs, walnuts, pecans and pine nuts.
It is important to increase our intake of omega-3 fats and reduce our intake of omega-6 fats. For most of human history, our ratio of intake of omega-6 to omega-3 fats was about 2 to 1; now it is at least 10 to 1, and consuming this much omega-6 fat can lead to cardiovascular problems. To get the ratio back in line, consume more fish, nuts and seeds and consume fewer foods cooked in vegetable oil.
Monounsaturated fats are also very healthy, having gained popularity with the rise of the Mediterranean diet. People who follow this diet eat a relatively large amount of monounsaturated fat yet are not overweight and rarely have heart disease. The best sources are olive oil, canola oil, avocados and nuts and seeds. This type of fat can help lower your cholesterol, and many of the sources of monounsaturated fat are also sources of vitamin E, which many Americans need more of.
Limit Saturated Fats and Trans Fats
Saturated fats are mainly found in animal foods such as beef, lamb, pork, dairy products and poultry with the skin on. Saturated fat should be limited in the diet since it can raise your cholesterol level.
Trans fats are very bad for your health and should be avoided entirely. They are found in fried foods, baked goods and any product with partially hydrogenated oil. They are a by-product of the hydrogenation process, and are worse for you than trans fats because they not only raise your LDL, or bad, cholesterol but also lower your HDL, or good, cholesterol.
How Much Fat Do We Need Each Day?
Most people should get between 20 and 30 per cent of their calories from fat. So someone eating 1,800 calories per day would need about 70 grams of fat. Most of this should be polyunsaturated or monounsaturated.
Understanding the differences between the types of fat can help you consume the ones that will improve your health (polyunsaturated and monounsaturated) and avoid the harmful ones (saturated and trans fats). Dietary fat has many health benefits when consumed in limited amounts, so enjoy that salad with an extra-virgin olive oil vinaigrette and you'll please your taste buds and your heart
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