It used to be that fat was the enemy. But the more we learn, the more we realize that there are some kinds of fat that our bodies do need! More important than the quantity of fat in your diet is the quality of the fat you consume.
Experts suggest that between twenty and thirty-five percent of your daily calories should come from fat. But what type of fat is the best?
- Trans fat: probably the worst kind of fat out there. It raises your LDL (bad cholesterol) and lowers your HDL (good cholesterol), raising your risk of heart disease and diabetes. Trans fat occurs naturally in small amounts in red meat and in larger amounts in processed and bakery foods. The USDA and American Heart Association suggest eating as little trans fat as possible — no more than 2 grams per day.
- Saturated fat: another bad fat. Saturated fat raises both LDL (bad cholesterol) and HDL (good cholesterol), but overall, your body is at higher risk for heart disease. Cheese, beef, whole milk, ice cream, and certain oils (like coconut and palm) are major sources of saturated fat. The USDA and American Heart Association suggest limiting saturated fat to just ten percent (or less) of your daily calories.
- Monounsaturated fat: one of the good fats! Monounsaturated fats protect your heart by lowering LDL (bad cholesterol) levels. Plant oils — like canola oil, olive oil, and peanut oil — are good sources of monounsaturated fat. The USDA and American Heart Association suggest that the majority of the fat in your diet come from monounsaturated and polyunsaturated sources.
- Polyunsaturated fat: if you’ve heard about omega-3 and omega-6 fatty acids, this is where they belong. Polyunsaturated fats come from seeds (like sunflower oil), soybean oil, nuts and nut oils (like walnut oil), sesame seeds, and fatty fish. Just like monounsaturated fat, polyunsaturated fat helps reduce your risk of heart disease by lowering LDL (bad cholesterol) levels. Make sure that most of the fat you eat comes from polyunsaturated and monounsaturated fat sources.