Fats have a bad reputation for causing clogged arteries, obesity-related diseases and other conditions. Saturated fats and trans fats do cause many of these conditions, so you should avoid them; however, not all fats are bad for your health. Your body requires good fats to process certain vitamins and maintain vital functions.
Monounsaturated Fats
MUFAs, or monounsaturated fats, are found in many oils and foods, ranging in consistency from liquid at room temperature to solid when cold. According to MayoClinic.com, consuming MUFAs improves your blood cholesterol levels, reduces your risk of heart disease and may help stabilize blood sugar levels. Foods high in monounsaturated fats include olive, canola, sunflower and sesame oils, avocados, pecans, almonds, salmon and herring. Eating a 2-tablespoon serving of almond butter, for example, provides more than 10 grams of MUFAs for about 200 calories.
Polyunsaturated Fats
PUFAs, or polyunsaturated fats, are primarily found in plant-based oils and foods. Eating PUFAs can improve your cholesterol levels, decrease your heart disease risk, lessen your chance of type 2 diabetes and regulate blood pressure, according to MayoClinic.com. PUFAs are typically liquid at room temperature -- think soybean oil, corn oil and safflower oil. Other foods high in PUFAs include sunflower seeds, salmon, trout, walnuts and pecans. Eating a 1-ounce serving of walnuts provides more than 13 grams of PUFAs for just 185 calories.
Omega-3 Fatty Acids
Though omega-3 fatty acids are a polyunsaturated fat, they deserve independent focus in your diet, as they protect you against an irregular heartbeat and lessen your risk of coronary artery disease. According to the American Heart Association, Omega 3s also protect against sudden cardiac death and slow the growth of atherosclerotic plaque. Fatty fish are the best source of omega-3 fatty acids, but flaxseed, walnuts and corn, soybean and olive oil contain notable amounts, too. To receive adequate intake, the American Heart Association recommends eating at least two servings of fatty fish a week. A 3-ounce serving of pollock provides nearly half a gram of omega-3 fatty acids for just 78 calories. Other good fish choices include shrimp, salmon, cod, catfish, light canned tuna, crab and sole.
Recommended Fat Intake
MayoClinic.com recommends limiting fat to between 20 and 35 percent of the calories you eat in a day. No matter the type of fat, it has 9 calories per gram. On a 2,000-calorie diet, you should eat 44 to 78 grams of fat each day. Most of the fats should be MUFAs and PUFAs with minimal saturated fats and no trans fat. Focusing on foods like lean meat, fatty fish and healthful cooking oils helps avoid the artery-clogging fats. Avoid fast food, pizza, burgers, processed meats, baked desserts and fats, such as butter, that are solid at room temperature. If you have existing health conditions, speak with your doctor to determine your ideal fat intake.
