by William Menna

Created on: June 12, 2009

Saturated fats and unsaturated fats each serve a series of purposes in the body when consumed in the right way. The key is getting the right amount of fat and getting it from the best sources. Saturated fats are generally bad fats - they have a purpose, but their consumption should be very limited. Unsaturated fats, however, provide a number of benefits to the body when consumed in moderation.

There are two different types of unsaturated fats: monounsaturated fats and polyunsaturated fats. To understand the differences between them, consider the prefixes mono and poly. Each is of Greek origin - mono refers to one, while poly means more than one. In monounsaturated fats, mono refers to the single double-bond of carbon in its molecule. Polyunsaturated fat has multiple double-bonds of carbon. In general, calories from unsaturated fats should combine to account for no more than 30 percent of daily caloric intake, roughly totaling between 50 and 70 grams of unsaturated fat.

Monounsaturated fats have the ability to limit the amount of LDL cholesterol (low-density lipoprotein) in the body. LDL is considered the bad type of cholesterol; HDL (high-density lipoprotein) is considered good cholesterol. Monounsaturated fats can be found in abundance in many vegetable oils like olive oil and peanut oil; monounsaturated fat can also be found in high concentrations in avocados, almonds, pecans, and other nuts.

Polyunsaturated fats are effective at lowering the level of cholesterol in the bloodstream. The American Heart Association associates the consumption of adequate amounts of polyunsaturated fats, combined with moderating saturating fats, with a reduced risk of heart disease. Rich sources of polyunsaturated fat include canola oil, sunflower oil, walnuts, and fish.

Saturated fats similarly raise HDL, but they also raise the level of LDL cholesterol. Dietary saturated fats are generally redundant. The body produces its own saturated fat in quantities that satisfy its daily requirement. Diets high in saturated fat can raise levels of blood cholesterol and increase the risk of heart disease. Saturated fats are found primarily in many meat and dairy products as well as butter and a few types of oil, including coconut oil. For the average person, it is recommended to limit saturated fat to no more than 16 grams per day.

Counter to popular assumption, a decent amount of fat in your diet can actually be a good thing - that is, if it is the right type of fat. There are major differences between saturated and unsaturated fats. High levels of saturated fat can increase bad cholesterol, leading to an increased risk of heart disease. Unsaturated fats, however, have qualities that help control bad cholesterol and the levels of cholesterol in the blood. Getting your daily fat intake from sources like olive oil and nuts while limiting fat from meat, dairy, and snack food products can lead to better overall health.

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