Fat is an umbrella term for several substances -- fat from foods and fat that our bodies manufacture into essential fatty acids. Some fat is important to maintaining a healthy body.
Saturated Fats
Saturated fats are among the most common in our diet, found in meat, poultry, full-fat dairy products, and tropical oils, such as palm and coconut. Diets too high in saturated fats are associated with a higher risk of heart disease, certain cancers, and stroke.
Unsaturated Fats
Unsaturated fat is found in foods that come from plants: polyunsaturated – corn, cottonseed, safflower, sunflower and soybean oils and monounsaturated – canola, olive and peanut oils. When using cooking oil, chose one high in unsaturated fat.
Omega-3
Omega-3 is an essential fatty acid (commonly found in fish) derived from polyunsaturated fat. Research suggests that Omega-3 fatty acids may help prevent heart disease through reduction of blood clotting, preventing irregular heartbeat, and lowering blood pressure.
Trans Fat
Trans fat is present in many commercial, packaged and processed foods such as margarine, snacks, and baked goods. This nutritional "troublemaker" is identified as a hydrogenated or partially hydrogenated oil on food labels. In general, remember that margarine is preferable to butter and that soft tub margarines are better than stick margarines.
So, go easy on saturated fat and make sure that 30% or less of your total calories for the day come from fat.
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