by Shelly Mcrae

Created on: May 26, 2009   Last Updated: October 05, 2009

Fats provide nutrients for cell development and organ function. Without fats your body is unable to absorb certain vitamins and minerals. Some fats, though, build up in your arteries, leading to heart disease because they are more difficult for the liver to process. If you include the healthy fats in your diet, and reduce your intake of bad fats, you'll lower your risk for heart disease, diabetes and obesity related conditions.

Two of the most important fats for your body is Omega-3 and Omega-6 fats. These polyunsaturated fats are necessary for brain function. They encourage cell development in the liver and reduce the risk of blood clots. These fats can be found in fish, flax seed and leafy greens. If you don't get much of these foods in your diet, you can use fish oil supplements to obtain your Omega-3 and Omega-6.

Monounsaturated fats are also healthy for your body. These fats help control cholesterol levels by aiding in the prevention of oxidation of LDL, the bad cholesterol that builds up in your body. If it doesn't oxidize, the liver is better able to process it as waste, and it doesn't build up in your arteries. Olive oil, avocados and peanuts are sources for monounsaturated fats.

Polyunsaturated fats, like the Omegas, are important to your body's good health, but should be consumed in moderation. Refined oils, such as cottonseed oil, canola oil and corn oil contain polyunsaturated fats, as do nuts and seeds such as walnuts and pumpkin seeds. Like monounsaturated fats, polyunsaturated fats can reduce levels of bad cholesterol. But like saturated fats, these fats can also build up if the intake is too high.

Saturated fats, those that are solid fats such as butter or lard, are not healthy fats. But the body does require small amounts of this kind for its fatty content. Contrary to glamour magazines and Hollywood hype, every body needs some padding. Without it, your bones would be vulnerable to chips and breaks and your body would, ironically, begin storing fat instead of processing it. Without a reasonable amount of excess fat, and the amount is small in comparison to the other fats, the body believes it is starving and will begin to store energy. The type of energy it stores is the type it can burn and that's fat.

Many packaged foods will list polyunsaturated fats and monounsaturated fats on their labels. The amounts may appear small, but these fats are being ingested along with saturated fats and trans fat. These last two may be in small enough amounts that the amount is not required to be listed on the label.

To get your healthy fats, eat whole, natural, unprocessed foods. Follow the American Heart Association's recommendation of limiting your total fat intake to 25% of your total caloric intake. This will provide your body with the right fats in the right amount.

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