Fats found in foods such as meat, dairy and fried foods are saturated fats and also include trans fats – these, particularly the latter, are extremely dangerous when consumed in large quantities and should be limited. Although we all eat processed foods to a certain extent, too much can lead to health problems such as obesity, type 2 diabetes and heart disease. However, heart healthy fats include unsaturated fats. These can be found in foods such as olive oil, nuts, soybeans and canola oil. Polyunsaturated fats are broken down into two categories, which are omega-6 fatty acids and omega-3s. Both are great for your health and according to recent studies can actually be good for your heart. Omega-3 fatty acids are better for you than anything else, promising a range of benefits for your body.
To create a more balanced diet, try to limit your intake of animal and dairy-sourced fats and especially those foods which contain hydrogenated oils – these are trans fats which are very bad for your health. If you’re eating around 2000 calories a day, your total fat intake should be no more than 77 grams, of which the majority of these should be from unsaturated fats. Opt for higher levels of omega-3s as well such as those found in canola oil.