Although fat is often associated with negative connotations such as weight gain and heart problems, it is crucial to recognize its essential role in the body. Understanding that moderate fat consumption is not problematic is key. Also, not all fats are detrimental; discovering the difference between good and bad fats and how incorporating the right fats can benefit overall health. Understand a balanced perspective on fat to make the right dietary choices.

Types of Dietary Fat

In general, four types of dietary fats have different properties and impacts on health, including:

Saturated fats in food

Saturated fats are a type of fat that can turn into solids at room temperature and are usually found in animal products such as fatty beef, sausages, burgers, pork, poultry products, fatty or full-fat dairy products, eggs, coconut oil, palm oil, and processed foods. Consuming excessive saturated fat can increase the level of bad cholesterol (LDL) in the blood and can increase the risk of cardiovascular diseases such as heart problems and stroke.

Limiting the consumption of saturated fats is recommended to maintain a healthy heart and lower the risk of heart disease. The AHA recommends no more than 13 grams of saturated fat per day.

Trans fats in food

Trans fats are the most unhealthy fat in the diet and can be bad for your health. Trans fats increase the level of bad cholesterol (LDL) in the blood while lowering the good cholesterol (HDL) level. Therefore, consumption of foods containing trans fats can increase the risk of heart disease, stroke, and type 2 diabetes.

If you see partially hydrogenated oil (PHO) on food packaging, the food contains trans fat. Trans fats are commonly found in processed and fast foods, such as French fries, fried foods, refrigerated dough, cookies, pies, donuts, popcorn, frozen pizza, steak margarine, etc.

The American Heart Association recommends consuming no more than 5-6 percent of the body's daily calories to reduce the risk of heart disease and high cholesterol.

 Read more: Be Alert, Eating Fried Food Can Cause Liver Disease

Monounsaturated fat in food

Monounsaturated fats are a type of fat that has one unsaturated carbon bond in the fat molecule. Usually, this type of fat is liquid at room temperature but can solidify when cooled. Examples of foods that contain this type of fat are olive oil, canola oil, avocados, nuts such as almonds or hazelnuts, etc.

Monounsaturated fats can help lower LDL cholesterol levels in the blood and keep HDL levels normal, which reduces the risk of heart disease. However, you should also pay attention to your diet. This effect will be less noticeable if your saturated fat consumption remains high.

Polyunsaturated fats in food

Polyunsaturated fats are a type of fat with many unsaturated chemical bonds that remain liquid in the room and low temperatures. This type of fat also has a positive impact on health. There are two types of polyunsaturated fats, omega-6 and omega-3 fatty acids.

The body cannot produce polyunsaturated fats, so you need to get them from food. Polyunsaturated fats are found in oily fish such as sardines, mackerel, salmon, and herring. In addition, this type of fat is also found in green vegetables, nuts, and seeds.

Besides being good for heart health, polyunsaturated fats also help lower triglyceride levels in the blood. This type of fat can also improve brain, joint, and eye health.

Read more: The Danger Of Viseral Fats For The Body And How To Reduce It

The healthiest dietary fat to consume

Eating foods high in calories can lead to weight gain or being overweight. Eating foods high in saturated or trans fats can also increase the risk of heart disease and stroke. Of the above types of fats, the best fats to consume are monounsaturated and polyunsaturated fats. Maintaining a diet with sufficient nutrients and calories is recommended to maintain a healthy weight. 

According to the WHO, total fat intake should be less than 30% of daily calorie intake. Saturated fat intake should be less than 10%, and trans fats should be less than 1% of total daily calorie intake. This way, calorie intake remains balanced and can prevent unhealthy weight gain.

Have questions regarding fat intake that are suitable for your body condition? Access health consultation services by downloading the Ai Care application via the App Store or Play Store.

Want to know more information about nutrition, food, and other diet tips? Click here!