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Research about the possible harms and benefits of dietary fat is always evolving. And a growing body of research suggests that when it comes to dietary fat, you should focus on eating healthy fats and avoiding unhealthy fats. Most fats that have a high percentage of saturated fat or that contain trans fat are solid at room temperature. Because of this, they're typically referred to as solid fats.
Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as olive oil, safflower oil, peanut oil and corn oil.
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Fish high in omega-3 fatty acids include salmon, tuna, trout, mackerel, sardines and herring. Plant sources of omega-3 fatty acids include flaxseed ground , oils canola, flaxseed, soybean , and nuts and other seeds walnuts, butternuts and sunflower. Because some dietary fats are potentially helpful and others potentially harmful to your health, it pays to know which ones you're eating and whether you're meeting recommendations. The Dietary Guidelines for Americans offers the following recommendations about dietary fat intake:.
Be aware that many foods contain different kinds of fat and varying levels of each type. For example, butter contains unsaturated fats, but a large percentage of the total fat is saturated fat. And canola oil has a high percentage of monounsaturated fat but also contains smaller amounts of polyunsaturated and saturated fat. Focus on replacing foods high in saturated fat with foods that include monounsaturated fats and polyunsaturated fats. But a word of caution — don't go overboard even on healthy fats. All fats, including the healthy ones, are high in calories.
So consume monounsaturated and polyunsaturated fats instead of other types of fat, not in addition to them. If watching fat content is a good strategy, is it even better to try to eliminate all fat from your diet? If you try to avoid all fat, you risk getting insufficient amounts of fat-soluble vitamins and essential fatty acids. Also, in attempting to remove fat from your diet, you may wind up eating too many processed foods touted as low-fat or fat-free rather than healthier and naturally lower fat foods, such as fruits, vegetables, legumes and whole grains.
Instead of doing away with fat in your diet, enjoy healthy fats in moderation. Mayo Clinic does not endorse companies or products.
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