There are so many varieties of fats. Ranging from the fats you need for your health until the one that you need to limit, even stay away from it. Adults needs 20% to 35% of their calories from fat. Here is the guidelines about how to get the right fat for you as quoted from Health.
Trans Fat (Limit or Eliminate)
Trans fats are liquid oils that full of hydrogen so they will stay solid at room temperature. They usually found in many processed and fried foods. Eating this fats resulted in the increase of total cholesterol and LDL (bad cholesterol) and lowering the HDL (good cholesterol). To avoid it, check the ingredients. If it is stated hydrogenated, partially hydrogenated, or shortening, it means that the product contains trans fat and you better avoid it.
Saturated Fat (Limit)
Saturated fat increases total cholesterol and LDL level, and may boost your risk of type 2 diabetes. This fat can be found in meat, seafood, dairy products, coconut oil, and so on. Saturated fat from animal source or vegetable carries the same risk. The key to limit saturated fat is choose only low-fat or fat-free dairy products.
Unsaturated Fat (Get More)
Healthy unsaturated fats are liquid at room temperature. To get more of it, replace butter with olive oil or vegetable oil and swap red meat for seafood or unsalted nuts. There are 2 types of unsaturated fats, which is monounsaturated and polyunsaturated fats.
You better to avoid saturated fats and trans fat rather than not eating egg or shrimp. For people with normal cholesterol level, the recommended amount is maximum 300 mg per day. While for people with high risk of heart disease should consume less than 200 mg of cholesterol per day. One egg contains about 200 mg of cholesterol.
Polyunsaturated Fats (Get More)
You can find this healthy fats in nuts, seeds, vegetable oils (corn oil and safflower oil) , and fatty fish. This fats can help to lower your cholesterol level.
Monounsaturated Fats (Get More)
This fats increase HDL level and lower your LDL. You can find them in canola oil, olive oil, peanut oil, nuts, seeds, and avocado.
Omega-3 Fatty Acids (Get More)
Omega-3 can fight inflammation, help controlling blood clotting plus lowering blood pressure and triglycerides level. Commonly found in albacore tuna, salmon, mackerel, and sardines. Even canned Alaskan salmon and canned sardines are good too. For vegetarian, you can still get this super healthy fats in soy, walnuts, and some vegetable oil.
Omega-6 Fatty Acids (Still No Suggestion)
Commonly found in vegetable oils and many snack foods, most of people doesn’t have any trouble of eating this fats. There has been some controversy whether this fat can actually harm your heart or not. It is better to eat them rather than eating saturated fats or trans fats.