The Effects of Fatty Foods on the Body

Fats play an important role in your diet by making foods tastier, by aiding metabolic processes and by supporting bodily functions. Certain fats can also act as factors in major diseases. According to the U.S. National Library of Medicine, there are two categories of fats, saturated and unsaturated, which form the basis of all other fats. The type and amount of fat you consume determine their effect upon your body and your health.

Benefits and Dangers of Fatty Foods

• The U.S. National Library of Medicine reports that good dietary fats promote normal brain development in children, support general growth, regulate blood pressure, aid in the absorption of vitamins, provide warmth and serve as a storehouse of energy for your body. While some types of fat share a causal relationship with obesity, high blood pressure, heart disease, diabetes and cancer, other fats actually offer protection against these diseases.

Saturated Fats

• Fast foods are high in saturated and trans fats.

  According to the U.S. National Library of Medicine, saturated fats increase blood levels of cholesterol causing it to build up in your arteries. Consuming too much saturated fat is a major cause of heart and cardiovascular diseases and contributes to the development of some types of cancer. Foods derived from animal products such as meat, poultry and dairy as well as coconut and palm oils contain saturated fats.

Polyunsaturated Fats: Omega-3 Fatty Acids

• Salmon is an excellent source of polyunsaturated fat.

  The University of Maryland Medical Center reports that omega-3 fatty acids protect cardiovascular health, decrease blood levels of triglycerides, lower blood pressure, slow the progression of atherosclerotic plaque build up, lower LDL cholesterol (the bad cholesterol), aid brain function and contain anti-inflammatory properties. Foods containing polyunsaturated fats include salmon, mackerel, sardines, tuna, nuts, seeds, corn oil, flaxseed oil, safflower oil and sunflower oil.

Polyunsaturated Fats: Omega-6 Fatty Acids

• Walnuts, pecans, almonds and Brazil nuts are high in polyunsaturated and monounsaturated fats.

  Omega-6 fatty acids are an additional type of polyunsaturated fat. According to the University of Maryland Medical Center, omega-6 fatty acids help to regulate metabolism, provide support for reproductive and bone health, benefit growth and development, and contribute to healthy skin and hair. Because omega-6 fatty acids are pro-inflammatory and omega-3 fatty acids are anti-inflammatory, to maintain good health, your diet should contain a ratio of 2:1 to 4:1 omega-6 to omega-3 fatty acids.

Monounsaturated Fats

• The Journal of Lipid Research, November 22, 2008, reports that monounsaturated fats decrease the risk of cardiovascular disease by lowering LDL (the bad cholesterol) without decreasing HDL (the good cholesterol). Sources of monounsaturated fats include avocados, olive oil, peanut oil, canola oil, almonds, pecans, and seeds.

Trans Fatty Acids

• According to the American Heart Association, the effects of trans fats on the body include increasing LDL, decreasing HDL and elevating your risk for cardiovascular disease, stroke and type 2 diabetes. Meat and dairy products contain trans fats, which also occur in processed foods such as margarine, commercially fried and baked foods, fast foods and foods made with hydrogenated and partially hydrogenated oils.

Daily Fat Requirements

• The American Heart Association recommends limiting total daily consumption of fat to 25 to 35 percent of total calories. These percentages include 7 percent saturated fat, less than 1 percent trans fat with the remaining 17 to 27 percent in the form of polyunsaturated, and monounsaturated fats. It is advisable to consult with your doctor before adjusting your daily fat consumption. Medical conditions such as high cholesterol and heart disease play an important role in determining the type and amount of fat safest for you to eat on a daily basis.