What Types of Fat Are Good for Your Health?

March 4, 2016 at 6:38 pm Leave a comment

You may be surprised to learn that you need fat in your diet for good health. Fat supplies energy for your body. It also carries vitamins A, D, E and K, and provides certain kinds of fat that your body can’t make on its own.

The trouble is most people eat too much fat. Eating less fat, especially less saturated fat and little or no trans fat, will improve your health.

Types of Fat

  • Monounsaturated fat and polyunsaturated fat- The healthy types of fat found in fish, nuts, and vegetable oils such as olive oil, canola oil and peanut oil.
  • Saturated fat and trans fat- Can raise your blood cholesterol level. High cholesterol increases your chances of heart disease.
    • Saturated fat is mainly found in animal foods, such as meat, chicken, butter and dairy products made from whole milk. It is also in tropical vegetable oils, including coconut, palm kernel and palm oils.
    • Trans fat is found in stick margarine and solid shortening. It is also in many prepared foods, such as crackers, cookies, snack foods and fried foods.

The amount of fat you should eat in a day depends on how many calories you need to eat. Once you know your calorie goal, you can create a fat budget.


  • Your calories from fat should be between 20% and 35% of the total number of calories you eat each day.
  • Saturated fat should provide less than 10% of your total daily calories.
  • Try to keep the amount of trans fat you eat as low as possible.

Source: Academy of Nutrition and Dietetics

Entry filed under: Managing your health, Nutrition.

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