by Shaheen Darr

Created on: May 25, 2009   Last Updated: December 17, 2009

We require certain fats to help carry out important bodily functions and keep our organs and cells protected and functioning well. Not all fats are bad for the body, basically, It is the type of fat consumed that determines whether it will provide health benefits to our bodies or not.

There are two main groups that fats can be divided into, saturated and unsaturated fats. Saturated fats can originate from both animal and plant sources, and examples include whole milk dairy products, butter, red meat and vegetable oils like coconut oil. They remain solid at room temperature and they raise cholesterol levels in the body and increase the risk of heart disease by clogging the arteries.

Unsaturated fats: These can be monounsaturated or polyunsaturated but they are the good fats and remain liquid at room temperatures. Some sources of these fats are vegetable oils like olive oil, sunflower oil, sesame oil and nuts and seeds like almonds, peanuts and flax seeds. They help lower cholesterol levels in the body, lessen the risk of hardening of the arteries and prevent cancer. They protect the internal organs and help in the transport of fat-soluble vitamins in the body.

Essential Fatty Acids: These polyunsaturated fats top the list when it comes to healthy fats and not only do they protect the body's cardiovascular system but also its immune and nervous systems. They also play a role in the healthy growth of children and in the body's reproductive system. Omega 3 and Omega 6 fats derived from Linolenic Acid are two essential fatty acids that help to increase levels of good cholesterol in the body.

Omega 3 Fatty Acids: These fats have a number of health benefits that range from lowering cholesterol levels in the body, preventing hardening of the arteries, lowering the risk of high blood pressure, improving brain function and preventing cancers like liver cancer. Sources of Omega 3 Acids include oils like flaxseed oil, olive oil, evening primrose oil, flaxseeds, pumpkin seeks, dark leafy vegetables and fatty fish like mackerel and salmon. Deficiencies of these acids in the body can lead to risk of blood clotting, high cholesterol levels leading to heart problems, poor memory and skin problems.

Omega 6 Fatty Acids: Omega-6 fatty acids are essential for a healthy body metabolism, strong bones and a good brain function. They also contribute to healthy looking skin and hair growth. I lack of these acids in the body can result in a low immune system, dry skin conditions like eczema, depression and heart problems. Foods rich in Omega 6 include olive oil, fresh fruits and vegetables, people living in Mediterranean countries enjoy a diet that is high in these acids, and this is said to contribute towards their longevity and health. Omega 6 oils are found in cooking oils like sunflower and soybean oils, which contain Linoleic Acid (LA). They are also found in the form of Gamma Linolenic Acid (GLA) in evening primrose and black currant oils and in organ meats and egg yolk in the form of Arachidonic acid (AA).

It is recommended by health experts to have a fat intake of 30 percent of your total daily calorie intake out of which one third can be made up of saturated fats. You can make simple changes in your dietary lifestyle to incorporate these oils and replace the saturated oils for the healthier polyunsaturated variety. Use cooking oils in place of butter or margarine, eat more lean and white meat, add flaxseeds to your cereal or to your salads and increase your intake of nuts and seeds. Supplements of these oils should only be taken under the doctor's supervision to avoid interaction with other medication.

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