Dietary Fat: Do You Know The Different Types of Fat?


Dietary Fat: Know The 4 Types of Fats

types of dietary fatsEliminating dietary fat is one of the first things people think of when looking to eat healthier, but it is important to know the different types of dietary fats. The truth is, with the exception of trans fats, dietary fats are needed for good health and should be consumed regularly. I have written this post to give you a better understanding of the four main dietary fats and just what they are.

Dietary Fat #1: Saturated Fats

The most vilified of the four is saturated fats as many sources claim that it leads to heart disease, clogged arteries, and more. The truth is however, saturated fats are needed for good health and without them your body would not function correctly. The role saturated fats play include:

  • Strengthening your bones
  • Protecting against heart disease
  • Stronger immune system
  • Stronger vital organs
  • Strengthening of your nervous system.

Excellent sources of saturated fats include dairy, red meat, and butter. If you are a vegetarian you can get saturated fats from nuts, avocado, and coconut. The key of course is moderation as you do need to watch calorie intake.

Dietary Fat #2: Monounsaturated Fats

Monounsaturated fats helps keep your body protected from many ailments and helps keep your blood healthy. The list below will highlight some of the main functions monosaturated fats have in your body:

  • Increased HDL blood levels ( this helps clear LDL cholesterol from your arteries)
  • Improved blood glucose regulation
  • Protection against cancer
  • Increased fat burning
  • Reducing LDL cholesterol blood levels (causes a restriction of blood flow)
  • Protection against inflammation.

Monounsaturated fats can be found in avocados, most nuts and seeds, olive oil, and almost all plant based foods.

Dietary Fat #3: Polyunsaturated Fats

Polyunsaturated fats can be separated into two main types: omega 3 essential fatty acids (EFAs) and omega 6 essential fatty acids (EFAs).

The benefits of polyunsaturated fats include:

  • Cancer protection
  • Brain boosting
  • Better Vision
  • Better skin
  • Stronger bones
  • Protection from heart disease

Some great sources of omega 3 EFAs are dairy products, cold water fish (such as anchovies and salmon), and flaxseed oil. Some great food sources of omega 6 EFAs include sunflower seed oil and most types of nuts.

Dietary Fat #4: Trans Fats

Unlike the three dietary fats that I have already mentioned, trans fats can be damaging to your body and are not required by your body. Trans fats are man-made, artificial types of fat which many food manufacturers use to keep their product on the shelves longer without going bad.

There are many negative symptoms including:

  • Increased cancer risk
  • Increased Alzheimer’s risk
  • Increased risk of heart disease.

Trans fats are also found in many processed foods such as cookies, fries,  frozen foods and pizzas. Therefore, it is important to limit or avoid consuming these foods and try to put your focus on fresh, natural ingredient products so you can avoid all the health risks that trans fats have.


I hope my post has helped you learn more about dietary fat. It is important to know the different types and their importance to your health. So if you haven’t started already, get rid of the trans fats foods and eat the more healthier fats to get all the health benefits they have.

This post is for informational purposes only, always consult your physician about any health concerns.

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Types of Dietary Fats: Do You Know The Good and Bad Fats?
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Types of Dietary Fats: Do You Know The Good and Bad Fats?
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