The Dangers and Benefits of Fats

For years you heard that limiting your fat intake was the best way to lose weight and avoid health problems. However, dietary fat is actually an essential nutrient that your body needs for daily function. Fats should be included as part of a healthy diet, but be cautious because not all fats are created equal. The American Heart Association recommends that 25 to 35 percent of your daily calories should come from fat.

Types of Fats

• When it comes to fat intake, it is the type of fat that really matters. Bad fats, such as saturated fat and trans fat, can increase your risk of certain health diseases, while good fats, including monounsaturated and polyunsaturated fats, can protect your heart and contribute to your overall health. Getting the right mix of fats is important. The American Heart Association suggests that from your total daily fat intake, 7 percent of calories or fewer should come from saturated fats and less than 1 percent from trans fats. The rest of your fat intake should come from monounsaturated fats and polyunsaturated fats.

Dangers of Fats

• Saturated fats and trans fats are known as the "bad fats" because they can raise your cholesterol level. An increase in your cholesterol level puts you at a higher risk of heart disease, which is one of the top killers of both men and women. Unhealthy fats also play a role in obesity and cancer, according to "Today's Dietitian." They need to be consumed in small amounts or avoided entirely.
• Benefits of Fat

• Polyunsaturated fats and monounsaturated fats are considered "healthy fats" because they can lower your cholesterol level, which reduces your risk of heart disease. Healthy fats also play a role in managing your mood and helping you to stay alert, according to MayoClinic.com. Protection of your body and organs is a key benefit of fat, and some vitamins and minerals need fat to work properly in your body. Omega-3 fatty acids, a type of polyunsaturated fat, reduce the risk of diabetes and protect against irregular heart beats and high blood pressure.

Tips

• Concentrate on healthy fats when eating, as cutting fat from your diet is not the answer for good health. Start by replacing bad fats with healthy fats, such as olive oil, and foods containing healthy fats, such as avocado and nuts. If you are trying to lose weight, the key is cutting calories and exercising, not eliminating fat, which can help you feel sated longer. An easy way to determine the type of fat in your food is to look at the fat on your plate. If the fat is a solid, it typically contains bad fats -- butter and shortening are examples. Foods made up of mostly healthy fats are generally liquid at room temperature, such as olive or canola oil.