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Jun 25, 2024 · Saturated fats tend to stay solid at room temperature and can cause fatty deposits in blood vessels, leading to atherosclerosis ("hardening of the arteries"). By contrast, unsaturated fats stay liquid at room temperature and are less likely to clog your arteries. In addition, most unsaturated fats are derived from plant sources (like olive ...
- Small, Dense LDL
Having high LDL cholesterol, otherwise known as “bad”...
- Trans Fat
Trans fats are a type of unsaturated fat. Some trans fats...
- Triglyceride
Cholesterol is critical for building and maintaining key...
- Polyunsaturated Vs. Monounsaturated Fat
While research is still ongoing, the American Heart...
- Foods High in Unsaturated Fat Can Help Lower Cholesterol
This article looks at the differences between unsaturated...
- What Foods Are High in Saturated Fat
Saturated fat should be limited to no more than 10% of your...
- Small, Dense LDL
- Overview
- What is saturated fat?
- What is unsaturated fat?
- What are the recommended levels of fat intake?
- Tips for making sure your diet is balanced
- The bottom line
Saturated fats, like the majority of the fats found in whole milk, may raise your “bad” LDL cholesterol levels. While unsaturated fats, like the majority of the fats found in avocados, have several health benefits, including potentially helping to reduce your risk of heart disease.
Dietary fat may have a bad reputation, but fat is vital for your health. The body actually needs fat for energy and for many critical processes such as the absorption of certain vitamins and minerals.
For several decades, American grocery stores have been stocked with an assortment of fat-free and low fat food products. Because fat is high in calories, eliminating it seemed like a good way to manage weight and improve health.
Unfortunately, added sugars and refined carbohydrates are often used to replace fat in processed foods. That adds up to a lot of extra calories with little to no nutritional value.
There’s one type of fat that you should avoid: trans fats. They have no nutritional value and are harmful to your health.
They’re often found in:
Fats that are tightly packed with no double bonds between the fatty acids are called saturated fats. There are some exceptions, but most are solid at room temperature.
Sources of saturated fat include:
•fatty pieces of meat such as beef and lamb
•some pork and chicken products
•dairy products including cream, whole milk, butter, shortening, and cheese
•coconut and palm oils
Monounsaturated fats
Research shows that consumption of plant-based monounsaturated fats may help lower your risk for cardiovascular disease and overall mortality. Foods that are highest in monounsaturated fats include: •olive oil •peanut oil •avocados •most nuts •most seeds
Polyunsaturated fats
Your body needs polyunsaturated fats to function. Polyunsaturated fats help with muscle movement and blood clotting. Since your body doesn’t make this type of fat, you have to get it through your diet. Polyunsaturated fats can be further divided into two types: omega-3 and omega-6 fatty acids. Omega-3 fatty acids are beneficial for heart health. The best sources of omega-3 fatty acids are: •fatty fish, such as sardines, tuna, salmon, trout, mackerel, and herring •ground flax and flaxseed oil •soybeans •oysters •walnuts •sunflower seeds •chia seeds •hemp seeds There’s debate about the inflammatory role of omega-6 fatty acids. Most Americans consume more than enough of them. Consuming too many foods rich in omega-6 fats may increase inflammation in your body and raise your risk for certain health conditions, including obesity. Omega-6 fatty acids can be found in: •canola oil •safflower oil •soybean oil •sunflower oil •walnut oil •corn oil According to Harvard Medical School, recent research reveals that there’s not enough evidence that saturated fat raises your risk for cardiovascular disease. However, according to a 2017 study, evidence suggests that choosing polyunsaturated fats in place of saturated fat may reduce the risk. That’s not the case if you replace saturated fat with sugar and processed carbohydrates. Some oils may have more health benefits than others. Canola oil, although considered an unsaturated fat, is highly refined. According to a 2018 study, research has shown that it may have negative effects on health. Eating oils in moderation and varying your intake of types of oils is recommended. A 2016 study has found that repeatedly heating vegetable oils can decrease their antioxidant activity and increase free radical production, which may lead to poor health effects. Avoid overheating or burning of vegetable oils to keep their nutrient content.
People need fats, so you don’t have to do without them. However, regulatory authorities recommend that you eat saturated fat in moderation.
The American Heart Association recommends limiting your intake of saturated fat to less than 6 percent of your daily calories. That translates to about 120 calories, or about 11 to 13 grams per day on a 2,000-calorie daily diet.
Choosing to incorporate nutritious sources of fat in your diet can benefit your health in many ways, including:
•increasing satiety and reducing hunger
•helping you maintain a healthy weight
•improving blood lipid levels
However, all fats are not created equal.
The following table can help you choose the healthiest fat sources.
Healthy eating starts with a diet rich in whole foods, including sources of healthy fats like avocados, nuts, seeds, eggs, and olive oil.
Just as overconsuming any macronutrient can cause weight gain, eating too many fat-rich foods can cause you to gain weight if the calories aren’t accounted for elsewhere in your diet.
Having overweight or obesity can raise your risk for heart disease and other chronic health conditions like diabetes.
However, fats are an essential part of the diet. Try to choose the right types of fats and to enjoy them in moderation as part of a healthful eating plan.
- Ann Pietrangelo
May 1, 2024 · Saturated fats are often thought of as one type of fat, but there are multiple types, including short, long, medium, and very long-chain fatty acids, all of which have different effects on health ...
Dec 8, 2023 · Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: Systematic review and meta-analysis of observational studies ...
Feb 15, 2023 · There are two main kinds of dietary fats: saturated fat and unsaturated fat. These terms describe the chemical makeup of the fatty acids. Most foods have a mix of different kinds of fat. But some have higher levels of saturated fats, and others have higher levels of unsaturated fats. Key differences in fats include the following:
Sep 12, 2023 · Key takeaways: Saturated fats differ from unsaturated fats in many ways, including their chemical form, how they act in your body, and the foods they come from. Saturated fats may raise cholesterol levels and are linked to an increased risk of heart disease. Unsaturated fats can actually lower cholesterol levels and are good for your heart.
People also ask
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Dec 19, 2023 · Numerous studies have shown that saturated fat intake increases heart disease risk factors, including LDL (bad) cholesterol and apolipoprotein B (ApoB). LDL is a type of protein that transports ...
