Fat is not a word most people think of when it comes to health, but according to familydoctor.org, some fats are necessary in order to maintain a balanced diet. Your body uses fat to create energy and lower your risk of disease. It also uses fat to build nerve tissue and hormones, which are used to control inflammation. Fat also helps your body absorb vitamins A, D, E and K from the foods you eat.

While some fat is good for you, you still need to be careful about how much of it you eat. Consuming too much fat can contribute to obesity; fat calories turn into body fat more easily than carbohydrates or proteins. Fat in your diet can confuse your appetite, so you can’t tell when you are full. Some fats also raise your total cholesterol and blood pressure, and may increase your risk of some cancers, heart disease and diabetes.

So what kinds of fat should you be eating and which ones are bad for you? We make it easy for you with the list below.

Bad Fats:

• Saturated fat– Usually found in animal products, such as meat, poultry, eggs and dairy products such as cheese, cream and whole or 2% milk. Many snack foods, such as desserts, chips and French fries, are high in saturated fat. A diet high in saturated fats can increase your LDL (“bad”) cholesterol levels and can put you at risk for heart disease.
• Trans fats–A type of hydrogenated man-made fat usually found in processed foods, such as cookies, cakes, doughnuts, crackers, snacks and frozen foods, and in fried food, such as French fries and onion rings. Trans fat is especially bad for you. It lowers your HDL (“good”) cholesterol while raising your LDL (“bad”) cholesterol and triglycerides.

Good Fats:

• Monounsaturated fats– Found in canola, olive, avocado, and peanut and other nut oils, as well as in legumes (dried beans and peas), olives, seeds, nuts, nut butters and fresh avocados.
• Polyunsaturated fats– Found in vegetable oils like corn, sunflower and safflower oil, as well as sesame seeds, sunflower seeds, corn, soybeans, and many other kinds of grains, legumes, nuts and seeds.
• Omega-3 fatty acids– Usually found in seafood, such as salmon, herring, sardines and mackerel. They can also be found in flaxseeds, flaxseed oil and walnuts.

These fats, if used in place of saturated fat, can help you lower your total cholesterol level. Omega-3 fatty acids are especially beneficial because they can decrease your risk of inflammation or heart attack if you are at risk for heart disease.

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