Why fats are important

If the packaging says partially hydrogenated oil, it has trans fat. Getting the right amount of the right fats in our diets is important to our health. A dietitian provides guidance on how much you need and where to find the good fats. Learn more about vaccine availability. Advertising Policy. You have successfully subscribed to our newsletter. Related Articles. How to Treat Reactive Hypoglycemia. Trending Topics. To understand the role fats play in a healthy diet, you have to look closer at the two types of dietary fats: saturated and unsaturated.

A third kind, trans fats, have been all but eliminated from U. This is the so-called "bad" fat. It's primarily found in animal products like beef, pork, and high-fat dairy foods, like butter, margarine, cream, and cheese. High amounts of saturated fat also are found in many fast, processed, and baked foods like pizza, desserts, hamburgers, and cookies and pastries.

These fats tend to more "solid" think butter or lard than healthier fats. This is the healthy kind, and there are two types: monounsaturated and polyunsaturated. Monounsaturated fats are found in avocados and peanut butter; nuts like almonds, hazelnuts, cashews, and pecans; and seeds, such as pumpkin, sesame, and sunflower seeds.

It is also in plant oils, such as olive, peanut, safflower, sesame, and canola oils. Polyunsaturated fats include omega-3 fatty acids and omega-6 fatty acids. Polyunsaturated fats are found in plant-based oils like soybean, corn, and safflower oils, and they're abundant in walnuts, flaxseeds, sunflower seeds, and fish like salmon, mackerel, herring, tuna, and trout. The main health issue with dietary fats is how they influence cholesterol levels.

Consuming high amounts of saturated fat produces more LDL bad cholesterol, which can form plaque in the arteries and increase your risk of cardiovascular disease and stroke.

In comparison, the unsaturated fats help to raise HDL good cholesterol levels. HDL picks up excess LDL in the blood and moves it to the liver, where it is broken down and discarded. But research has found that it's not enough just to eat more healthy fats. You also have to cut out the unhealthy saturated fat, too. A study from Harvard researchers in the March issue of The American Journal of Clinical Nutrition found that consuming monounsaturated fats, especially from nuts and olive oil, can lower a person's risk of heart disease — especially if the healthy fat replaces saturated fat and refined carbs which can also raise LDL levels.

The researchers added that any benefit from consuming monounsaturated fats may be negated if a person continues to consume too much saturated fat. Another benefit of eating more "good" fat and less "bad" fat is that this can keep the brain healthy, says Malik. Studies have found a strong association between people who follow the MIND diet and a lower risk of Alzheimer's disease.

The MIND diet advocates eating more of 10 certain foods and less of five others. Consuming high levels of calories — regardless of the source — can lead to weight gain or being overweight. Consuming high levels of saturated or trans fats can also lead to heart disease and stroke. Health experts generally recommend replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats — while still maintaining a nutritionally-adequate diet.

Not necessarily. For example, even if they lack trans fats, baked goods may be high in added sugars and low in nutrients. Read the Nutrition Facts , if available, or the ingredient list to understand the big picture.

Eating foods with fat is definitely part of a healthy diet. To choose healthier fats, use liquid non-tropical plant oils; low-fat or nonfat instead of full-fat dairy; and, if you eat meat, lean meat or poultry. And remember to balance the amount of calories you eat from all foods with the amount of calories you use through physical activity.

A healthy diet can include the foods you love. Balance your portions and choices to emphasize a healthy overall way of eating. Written by American Heart Association editorial staff and reviewed by science and medicine advisers.

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