... Fat is an important part of your diet, but some kinds are healthier than others. Find out which to choose and which to avoid.
Dietary fat is the fat that comes from food. The body breaks down dietary fats into parts called fatty acids that can enter the bloodstream. The body also can make fatty acids from the carbohydrates in food.
The body uses fatty acids to make the fats that it needs. Fats are important for how your body uses many vitamins. And fats play a role in how all cells in the body are made and work.
But all dietary fats are not the same. They have different effects on the body. Some dietary fats are essential. Some increase the risk for disease, and some help prevent disease.
Find out how different dietary fats affect your body and how to choose foods with healthier fats.
Types of fat
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:
Saturated fats. Saturated fats are usually solid at room temperature. The most common sources of saturated fats are meats and dairy products.
Unsaturated fats. Unsaturated fats are usually liquid at room temperature. Vegetable oils, nuts and fish have mostly unsaturated fats. There are two types of unsaturated fats: monounsaturated and polyunsaturated.
Saturated fats in food
The Dietary Guidelines for Americans suggest that less than 10% of calories a day should be from saturated fats. The American Heart Association suggests a goal of 5% to 6% of daily calories from saturated fats.
Foods high in saturated fats include:
- - - Foods baked or fried using saturated fats.
- - - Meats, including beef, lamb, pork as well as poultry, especially with skin.
- - - Lard.
- - - Dairy products like butter and cream.
- - - Whole or 2% milk.
- - - Whole-milk cheese or yogurt.
- - - Oils from coconuts, palm fruits, or palm kernels.
Saturated fats can add up quickly in foods that combine ingredients. In U.S. diets, the most common sources of saturated fats are sandwiches, burgers, tacos and burritos " foods that usually combine meat and dairy products. Baked goods with butter, full-fat ice cream and other desserts are also common sources of saturated fats. ...
