What Are Good Fats?
Before answering the question, “What are good fats?” it’s important to understand what fat is and what role it plays in your body. Dietary fat is a macronutrient that is a major source of energy. It helps your body absorb vitamins, and is important for proper growth and development and helping to keep your body healthy. Fat also provides taste to foods and helps you feel full. Here are some other things good fats do for your body: - Act as an insulator and maintains body temperature
- Improve the taste, aroma, and texture of the food
- Aid in digestion
- Carry fat soluble vitamins like A, D, E, and K
- Provide essential fatty acids
- Protect internal organs from shock and injury
Types of Fat
These are the four main types of fats: - Monounsaturated
- Polyunsaturated
- Saturated
- Trans (click the link to read our page about trans fat)
So what are the “good fats” out of these? Monounsaturated and polyunsaturated fats are considered healthy fats, while saturated and trans fats are considered unhealthy fats. Let’s look at these two types of good fats in more detail:
Monounsaturated Fats: Monounsaturated fats are one of the two main types of good fats. Eaten in moderation they offer plenty of health benefits, including: - Lowering bad (LDL) cholesterol
- Raising good (HDL) cholesterol
- Reducing risk of developing heart disease
- Helping protect against certain cancers, like breast cancer and colon cancer
- Providing essential fatty acids for healthy skin and the development of cells
Some foods that are high in monounsaturated fats include canola, peanut, and olive oils; avocados; nuts such as almonds, walnuts, and pecans; and seeds such as pumpkin and sesame seeds.
Polyunsaturated Fats: The other type of good fats, called polyunsaturated fats, are found mostly in plant-based foods and oils. Evidence shows that eating foods high in polyunsaturated fat can: - Reduce your risk of cardiovascular disease
- Lower bad (LDL) cholesterol
- Reduce your risk of stroke, heart attacks, and certain types of cancer
Foods high in polyunsaturated fats include vegetable oils like safflower, sunflower, soybean, corn, and sesame oils; flaxseeds; fatty fish like tuna and salmon; and most nuts.
How Much Fat Do You Need?
Your total fat needs depend on your daily calorie intake. Use a calorie calculator to find out how many calories you should be eating each day then calculate your total daily fat intake below.
| Age | Total Fat Intake | | Children (ages 2 to 3) | 30% to 35% of total calories | | Children, teens, and young adults (ages 4 to 18) | 25% to 35% of total calories | | Adults (19 and older) | 20% to 35% of total calories |
Remember, while no specific amount of the various types of fat is recommended in the U.S. Department of Agriculture’s 2010 Dietary Guidelines for Americans, the guidelines recommend eating foods rich in good fats (monounsaturated and polyunsaturated) while staying within your total fat allowance.
Next: What Is Saturated Fat
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