Siri-Tarino, P. Micha, R. Mozaffarian, Saturated fat and cardiometabolic risk factors, coronary heart disease, stroke, and diabetes: a fresh look at the evidence. Lipids , Astrup, A. Riserus, U. Willett, and F. Hu, Dietary fats and prevention of type 2 diabetes. Prog Lipid Res , Am J Clin Nutr, Circulation, The contents of this website are for educational purposes and are not intended to offer personal medical advice.
You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. Unsaturated fats Unsaturated fats, which are liquid at room temperature, are considered beneficial fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles.
Monounsaturated fats are found in high concentrations in: Olive, peanut, and canola oils Avocados Nuts such as almonds, hazelnuts, and pecans Seeds such as pumpkin and sesame seeds 2. An excellent way to get omega-3 fats is by eating fish times a week. Good plant sources of omega-3 fats include flax seeds, walnuts, and canola or soybean oil.
Fat is an essential nutrient that the body needs to function fully. Fats in the diet help the body absorb vitamins and minerals and serve other vital roles. Fat stored in body tissues is critical for:. In this article, we look at the differences between saturated and unsaturated fat, the roles they play in the body, and which foods provide them.
Most fatty foods contain a combination of fatty acids. As such, many foods do not contain just saturated or unsaturated fats, which can make it difficult for a person to eliminate only one type.
Most health organizations and dietary experts recommend eating saturated fats in moderation and replacing them with unsaturated fats when possible. This means that for an average calorie daily diet, people should consume no more than calories or 13 grams g from saturated fats. Some research from and supported a higher intake of MCT saturated fats, such as from coconut oil.
However, a comprehensive analysis found that coconut oil intake produces higher LDL levels than vegetable oils. People with existing heart problems should speak to a doctor before adding new saturated fats to their diet. A scientific review reported an association between people who have heart disease or a risk of heart problems and those who consume higher amounts of saturated fats in their diet.
The study authors also reported that replacing saturated fat with unsaturated fat may also bring down the risk of cardiovascular disease CVD. However, recent research has challenged the link between saturated fats and heart disease. Trans fats, however, did increase the risk. The jury is still out on saturated fat.
While a diet containing too many saturated fats can increase body weight and the risk of CVD, it might not be as harmful as scientists once thought.
In contrast, the health benefits of unsaturated fats are well-established. Researchers found that people from Greece and other Mediterranean regions had a low rate of heart disease compared to other locations despite consuming a relatively high-fat diet.
They may also help a person reduce the risk of rheumatoid arthritis , according to a study. Remember the big picture, your overall eating pattern. Apply this general guidance regardless of where your food is prepared or consumed:. As part of an overall heart-healthy dietary pattern , choose lean meats and poultry without skin. Prepare them without added saturated and trans fat. Eat foods made with liquid vegetable oil but not tropical oils. It also means eating fish and nuts.
You also might try to replace some of the meat you eat with beans or legumes. The American Heart Association recommends limiting saturated fats — which are found in butter, cheese, red meat and other animal-based foods, and tropical oils.
The more important thing to remember is the overall dietary picture. Saturated fats are just one piece of the puzzle. The American Heart Association makes dietary recommendations only after carefully considering the latest scientific evidence.
Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff. Eat Smart.
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