There are different types of fat. So, what type is the healthiest to eat? Monounsaturated fats are the best choice. They are associated with reduced risk of heart disease and do not appear to contribute to cancer. Monounsaturated fats are found primarily in olives, olive oil, and canola oil.

Any fat eaten in excess over long periods of time can become harmful, especially cholesterol, saturated fat, and foods containing shortening. Cholesterol is found in animal sources and is also produced by the liver. Saturated fat is derived mostly from animal products and byproducts and some plant products. These fats can be found in meat, dairy products, butter, margarine, and coconut and palm oils. Solid margarine contains trans-fatty acids that can also raise blood cholesterol levels. Limit your intake of saturated fat to less than 10 percent of your total daily calorie intake.

Polyunsaturated fats come from plants. When they replace saturated fat in the diet, the risk of heart disease is reduced. Polyunsaturated fats include corn, safflower, and sunflower oils, as well as walnuts, sesame seeds, and pumpkin seeds. Less than 10 percent of our total daily calories should come from polyunsaturated fats.

A food label tells you the total fat content as well as the specific amounts of monounsaturated, saturated, and polyunsaturated fat in that food. Use food labels to monitor your fat intake. The most important goal is to keep your total fat intake low and not to be excessive with any one type of fat.

In summary, excessive fat intake may lead to the development of diseases, such as cancer or heart disease. It also adds unnecessary calories that may be stored and cause overfat and overweight conditions. Avoid eating large amounts of any fat, even monounsaturated fats, because eating large amounts of any fat can increase your health risks.

Article #6931

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