types of fat in foods

Dietary fats are a type of nutrient in food. "Fat" used to be a bad word in nutrition. Years ago, your doctor might have recommended that you limit or avoid fat in your diet to prevent weight gain and health problems like heart disease and diabetes. Now, doctors know that all fats aren't bad. Some fats lower your cholesterol level and help keep you healthy. You need some fat in your diet.

The key is to get a good balance of fats and other nutrients in your diet. Eat the healthiest kinds of fats, in the right amounts. Unsaturated fats are the healthy fats. Saturated and trans fats are generally not as good for you.

A diet rich in saturated fats can drive up your total cholesterol and tip the balance toward more harmful LDL cholesterol, which can lead to blockages in arteries in your heart and other parts of your body. LDL cholesterol raises your risk for heart disease.

Unsaturated fats come mainly from vegetables, nuts, and fish. They're liquid at room temperature. Because these fats are good for your heart and the rest of your body, experts recommend that you eat them in place of saturated and trans fats.

Studies show that eating fish high in omega-3 fatty acids lowers your risk of cardiovascular disease. Yet taking omega-3 supplements may not have the same benefit. Researchers are also looking at whether omega-3s might help prevent or slow Alzheimer's disease and other forms of dementia.

Trans fat might taste good, but it's not good for you. This unhealthy type of fat raises your LDL cholesterol level, making you more likely to have heart disease, stroke, and type 2 diabetes. It also lowers "good" HDL cholesterol. The American Heart Association recommends that you get no more than 1% of your daily calories from trans fats. Some places have banned trans fats altogether.

The bottom line: To keep your heart -- and the rest of you -- healthy, get most of your fats from unsaturated sources. And get the bulk of your nutrition from healthy, low-fat foods like vegetables, fruits, whole grains, and lean protein such as fish and skinless poultry.

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