When choosing fats, pick unsaturated fat over saturated or trans fat. Here's how to know the difference.
Most foods contain several different kinds of fats — including saturated, polyunsaturated, monounsaturated and trans fats — and some kinds are better for your health than others are.
It's not necessary that you completely eliminate all fats from your meals. Rather, choose the healthier types of fats and enjoy them in moderation.
Fat: A necessary nutrient
Your body needs fat to function properly. Besides being an energy source, fat is a nutrient used in the production of cell membranes, as well as in several hormone-like compounds called eicosanoids. These compounds help regulate blood pressure, heart rate, blood vessel constriction, blood clotting and the nervous system. In addition, dietary fat carries fat-soluble vitamins — vitamins A, D, E and K — from your food into your body. Fat also helps maintain healthy hair and skin, protects vital organs, keeps your body insulated, and provides a sense of fullness after meals.
But too much fat can be harmful. Eating large amounts of high-fat foods adds excess calories, which can lead to weight gain and obesity. Obesity is a risk factor for several diseases, including diabetes, heart disease, cancer, gallstones, sleep apnea and osteoarthritis. And too much of certain types of fats — such as saturated fat or trans fat — can increase your blood cholesterol levels and your risk of coronary artery disease.
http://www.mayoclinic.com/health/fat/NU00262
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