Types of Fat That Should Be Limited in a Diet

Fat is a necessary and beneficial part of your diet, providing energy, aiding in vitamin absorption, and ensuring proper growth and development in children. Dietary fat also impacts your cholesterol, which plays a major role in cardiovascular health. Not all fats are created equal, in this regard. It is important to understand the various types of fats, how they impact your health and which ones should be limited in your diet.

1. Trans-fatty Acids

   • Trans-fatty acids, or trans fats, are created when hydrogen is added to vegetable oil, thickening it and making it less prone to spoilage. Though manufacturers have decreased their usage of trans fats, they can still sometimes be found in baked and fried items, such as crackers, chips, breads, and doughnuts. Trans fats lower good cholesterol, or HDL, and raise LDL, or bad, cholesterol. Trans fats should make up no more than one percent of your daily calorie intake.

   Saturated Fats

   • Saturated fat is primarily found in animal products, such as meat, cheese, eggs and milk, but can also be found in some plant foods such as coconut and other tropical oils and cocoa butter. The American Heart Association lists saturated fat as the main dietary cause of high cholesterol, and suggests that it makes up only seven percent of your daily calorie intake.

   Dietary Cholesterol

   • Dietary cholesterol is not technically a fat, but it is categorized with other "bad" fats because it is found in many of the same sources as saturated fat and can raise blood cholesterol levels. American Heart Association guidelines recommend that healthy individuals consume no more than 300mg of cholesterol a day, while those with cardiovascular disease should consume no more than 200mg per day.

   Beneficial Fats

   • Not all fats raise blood cholesterol, however. So-called "good" fats are monounsaturated fats, or MUFAs, polyunsaturated fats and omega-3 fatty acids. These types of fats are found in nuts and nut oils, seeds, olive oil and fish. "Good" fats can actually help lower your cholesterol when substituted for trans fats or saturated fats. Still you should be limiting "good" fats to approximately 20 percent of your daily calorie intake.

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