So you’re thinking that any type of fat consumption is bad for you. You’re thinking fat intake can contribute to or cause heart disease, obesity, and other potential health problems. However, there are different types of fat out there and they all effect your health differently. Here is a list of the different types of fat and their categories as well as the effect they can have on your diet:
Mono-Unsaturated Fat – This type of fat is known as a ‘fatty acid’, but when consumed in moderation can actually prevent heart disease and circulatory problems.
Omega-6-Poly-Unsaturated Fat – This fat type can also help in preventing heart disease if consumed in moderation. However, it can also cause inflammatory reactions. The type of reaction however are benign and when they are provoked they can fight disease. But consistently high inflammatory responses are dangerous, and can cause heart trouble, rheumatism, and cancer. So high amounts of consumption of Omega-6-Poly-Unsaturated Fat is therefore dangerous.
Omega-3-Poly-Unsaturated Fat – Omega 3 is one of the good fats as it helps in preventing heart disease and also reduces inflammatory reactions when taken in moderate amounts. Thus, it reduces the risk of cancer, intestinal inflammations as well as rheumatism.
Omega-9-Poly-Unsaturated Fat – This fat can also prevent heart disease and can reduce inflammatory reactions when taken in moderate amounts. Reduces the risk of cancer, rheumatism and intestinal inflammations.
Saturated Fats – This type of fat is not really that dangerous in small amounts. But when consumed in higher amounts, saturated fats can contribute to high cholesterol levels, which causes clogging of blood vessels, and eventually coronary heart disease. It also increases the risk of infarct of the heart as well as other vital organs.
Cholesterol – Cholesterol is best described as a fat-like compound which is found in certain foods. It is also created from saturated fats which are already resident in the body. High intake levels of saturated fat or cholesterol will then further elevate the cholesterol levels in the body. Although cholesterol is a necessary compound, high amounts of it can cause clogging of the blood vessels, which causes coronary heart disease and the risk of infarct of the heart.
Trans-Fat – The dreaded Trans Fat. This has a bad reputation for a reason. It’s bad. This type of fat is actually produced by chemical processing to yield mechanical properties. One example is cheap margarine, which often contains this type of fat. Trans Fat is dangerous, and is a causal component for heart disease as well as cancer. There is one exception however: Some amounts of fat containing trans acid conjugated linoleic acid seems to help preserving healthy skin and may also help reduce weight. Conjugated linoleic acid is primarily found in milk and butter.
Recommended Amounts Of Fat In Your Diet
In either case, the intake of fat and carbohydrates should not be higher than your daily calorie consumption if you have normal weight. If your wanting to lose weight, the combined amount should be lower. If your wanting to gain weight, the combined amounts should be higher.
Getting The Right Mixture Of Fat Types
Mono-Unsaturated Fat – Ideally as much as 30 to 35% of the fat consumption should be from Mono-Unsaturated fat. This fat can be found in olive oil, rapeseed oil and walnut oil.
Omega-6-Poly-Unsaturated Fat – Up to 25 to 30% of the fat consumed should be this fat type. Omega-6-Poly-Unsaturated Fat can be found in soy oil and corn oil.
Omega-3-and Omega-9-Poly-Unsaturated Fat – 15 to 20% of your daily fat consumption should be from these two types. You can find them in fish oil and fat fish. If you happen to suffer from inflammatory conditions such as rheumatism or intestinal inflammation, you can benefit by increasing the amount of these fats, while reducing the amounts of other fats.
Saturated Fat – No more than 15 to 20% of fat consumption should be saturated fats. Saturated fat is commonly found in animals and mammals, coconuts and milk.
Cholesterol – The cholesterol level depends on the combined amounts of daily consumed cholesterol and saturated fat. To keep proper cholesterol levels, you should not be consuming too much saturated fats, or foods containing high cholesterol levels, such as eggs.
Trans-fat – Trans fat should be avoided from your diet altogether. Types of foods such as store bought cookies, margarine, instant snacks and some breads all contain trans fat. So make sure you reduce the consumption of these foods by checking their ingredients.
Conjugated Linoleic Acid – The only type of trans fat that can help in limited amounts is Linoleic Acid. It’s naturally found in milk fat, and also sold as a dietary supplement. Small amounts of Linoleic Acid may help keep the skin healthy and may also help you to lose weight.