VLCFAs are found in nuts, including peanut oil and canola oil. The study also found that the long-chain fat arachidic acid, found in vegetable oils, was protective. The same study of 16, European adults found saturated fatty acids with an even number of carbons were associated with type 2 diabetes, while odd-length fats were associated with a lower risk of the disease 8. They also include palmitate, which is named for palm oil, but also found in dairy, meat, cocoa butter and fully hydrogenated vegetable oils.
Another even-length saturated fat, myristate, can be found in butter, coconut and palm oil. Odd-length saturated fats, including heptadecanoate and pentadecanoate, come mostly from beef and dairy. While most nutrition studies look at effects of individual nutrients, even the same specific type of fat may have different effects depending on its source.
For example, the saturated fat palmitate from lard causes atherosclerosis in animals, but the same palmitate taken from tallow does not 9. Though these differences are nuanced, the takeaway is that the specific food is more important than the type of fat it contains. However, eating about a half to 1. However, avocados also contain healthy plant compounds that may deliver other benefits. When researchers look at associations between saturated fat and health, they often think of the saturated fat as coming from meat, cheese and other dairy.
When these junk foods and desserts are represented in research only by their saturated fat content, it becomes difficult to tell their health effects apart from those of other foods that also contain saturated fat. For example, cheese contributes more saturated fat to the Western diet than any other single food.
However, the largest study of cheese looked at its effects in , adults over the course of 5—15 years and found no link between cheese and early death Another large study following hundreds of thousands of adults for up to 25 years found consuming milk, cheese and yogurt did not increase heart disease, and even slightly reduced the risk of stroke Regarding meat, a study of more than 1.
Diets high in saturated fat tend to be high in calories and can lead to weight gain, so it can be easy to blame saturated fats for effects that may actually have been caused by excess calories and weight gain.
For example, some studies have shown that heart disease is actually more closely linked to extra calories and weight gain than to saturated fat This is important because it means many foods high in saturated fat are safe as long as they are eaten in moderation in a diet that does not cause weight gain. Some saturated fats contribute to heart disease. However, calling all saturated fats bad is an oversimplification. In fact, when they come from dairy and vegetable sources, as well as certain meats, some saturated fats are healthy.
This transforms the liquid unsaturated fats into solid or nearly solid saturated and trans fats. The most common sources of trans fats include cakes, pies, frosting, creamy fillings, fried foods and cookies and biscuits made with shortening or margarine.
However, trans fats — at least the ones made from vegetable oils — are foreign to the body and contribute to atherosclerosis and heart disease A month study of atherosclerosis in the heart arteries of 50 men showed the disease worsened faster in men who consumed more trans fats This increase in atherosclerosis increases the risk of heart attack.
A study examined people who had recently experienced heart attacks and found they had higher levels of trans fats in their fat cells compared to adults who had not had heart attacks In the US, food labels are now required to list the amount of trans fats per serving. Unfortunately, companies are allowed to round down to zero if the amount per serving is less than 0.
To avoid this trap, take a look at the ingredients. While industrial or artificial trans fats are clearly harmful , dairy products and meat contain small amounts of naturally occurring trans fats. These natural trans fats are not associated with heart disease and may actually be beneficial Industrial or artificial trans fats cause heart disease.
Avoid them. Unlike saturated fats, unsaturated fats have double chemical bonds that change how your body stores and uses them for energy. Unsaturated fats are heart healthy, though some are more so than others. As with saturated fats, there are many different unsaturated fats. Their length and the number and position of double bonds influence their effects in the body. Monounsaturated fats have one double bond, while polyunsaturated fats have two to six double bonds.
Monounsaturated fats are plentiful in olive and canola oils and avocados. Monounsaturated fatty acids are often regarded as healthy, and many have recommended their consumption instead of saturated fatty acids and polyunsaturated fatty acids. Support for the benefits of monounsaturated fatty acids comes largely from epidemiological data, but they have not been an isolated, single variable in such studies.
Beneficial effects on the plasma lipid profile and LDL oxidation rates have also been identified. More recent findings have questioned the impact of suspected beneficial effects on coronary heart disease, indicating that studies with more conclusive endpoints are needed.
All fats contain 9 calories per gram. This is more than twice the amount of calories found in carbohydrates and protein. It is not enough to add foods high in unsaturated fats to a diet filled with unhealthy foods and fats. Instead, replace saturated or trans fats with healthier fats.
Overall, eliminating saturated fats is twice as effective in lowering blood cholesterol levels as increasing polyunsaturated fats. All packaged foods have nutrition labels on them that include fat content. Reading food labels can help you keep track of how much fat you eat a day. Most foods have a combination of all types of fats. Some have higher amounts of healthy fats than others. Foods and oils with higher amounts of polyunsaturated fats include:.
To get the health benefits, you need to replace unhealthy fats with healthy fats. Polyunsaturated fatty acid; PUFA; Cholesterol - polyunsaturated fat; Atherosclerosis - polyunsaturated fat; Hardening of the arteries - polyunsaturated fat; Hyperlipidemia - polyunsaturated fat; Hypercholesterolemia - polyunsaturated fat; Coronary artery disease - polyunsaturated fat; Heart disease - polyunsaturated fat; Peripheral artery disease - polyunsaturated fat; PAD - polyunsaturated fat; Stroke - polyunsaturated fat; CAD - polyunsaturated fat; Heart healthy diet - polyunsaturated fat.
J Am Coll Cardiol. PMID: pubmed. Nutrition's interface with health and disease. Goldman-Cecil Medicine. Philadelphia, PA: Elsevier; chap Mozaffarian D. Nutrition and cardiovascular and metabolic diseases. Dietary Guidelines for Americans,
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