If you're weighing the benefits/drawbacks of fats in your diet, realize that there are good fats and not-good-for-you fats. Also, know that how much you eat of the good fats each day is important.
Simply put, fat breaks down into three categories: saturated fat, unsaturated fats and trans fats.
1. Saturated fat
Saturated fat, which mostly comes from animals, is the most harmful for your health. You'll find it in:
- Butter
- Coconut oil
- Lard
- Dairy products, such as cheese, whole milk and cream
- Fatty cuts of meat
- Poultry skin
If you eat too much saturated fat, you could be putting your heart health at risk because studies show it can clog your arteries.
2. Unsaturated fat
Unsaturated fat in moderation can benefit your health in many ways:
- It can lower your bad cholesterol, which can reduce your risk of heart attack and stroke.
- It nourishes your body's cells. Unsaturated fat contains antioxidants like vitamin E, which offer additional health benefits.
- Oils rich in polyunsaturated fats provide your body with omega-3 and omega-6 fatty acids, which your body needs but can't produce. These fatty acids are responsible for many important functions within the body, so be sure to include a moderate amount of unsaturated fat in your diet.
You can find unsaturated fats in the following foods:
- Olives
- Nuts
- Nut butters
- Seeds
- Plant-based oils
- Avocados
- Salmon and other fatty fish
Your body needs fat to function, and it's best for your health if you get it in the form of unsaturated fat.
3. Trans fat
Trans fat, like its saturated cousin, is also bad for your health. Most trans fat is found in processed food made with partially hydrogenated oils. The chemical process of hydrogenating oil makes it solid at room temperature. Food manufacturers add it to their products to increase their shelf life and stabilize the flavor.
You can find trans fat, or hydrogenated oil, listed on the packaging of processed foods. Reading food labels will help you avoid adding it unintentionally to your diet.
According to the American Heart Association, trans fat raises your bad (LDL) cholesterol levels and lowers your good (HDL) cholesterol levels. High LDL puts you at a higher risk of developing heart disease, type 2 diabetes and stroke.
Enjoying healthy fat in moderation
You may be tempted to overindulge in healthy fats, but that's a bad idea. While unsaturated fats have many health benefits, it's important to note that many foods that contain healthy fats also have a lot of calories.
You can include healthy fats in a heart-healthy lifestyle, but use a light hand with oils, nut butters and other unsaturated fats. You should use them to accent your food, rather than making them the main part of a meal. Including a reasonable amount of healthy fats in your meals can help you feel more satisfied and eat less in the long run.