A diet to be balanced should include certain fats in it to lower the risk of diseases. Fat is used to generate energy in the body and also it is used to build nerve tissue and hormones and to control inflammation. Fat contains 9 calories per gram which is almost twice the calories present in the proteins and carbohydrates. There are two types of the fats, one category of fats is good for the health and other category is bad for the health.
Good fats are the monounsaturated fats which are present in the canola, olive, avocado, and peanut and other nut oils. It is as well as present in legumes, olives, seeds, nuts, nut butters and fresh avocados. Polyunsaturated fats are present in vegetable oils, sesame seeds, sunflower seeds, corn, soybeans, and many other kinds of grains, legumes, nuts and seeds. Omega 3 fatty acids are present in seafood, such as salmon, herring, sardines and mackerel. These fats when compared to saturated fats helps to lower the cholesterol level and omega 3 fatty acids decrease risk of inflammation or heart attack.
Saturated fats show bad effects on the body and usually they are derived from animal products, such as meat, poultry, eggs and dairy products such as cheese, cream and coconut and other tropical oils. Cocoa butter, also contains saturated fat. Trans fats are the hydrogenated man made fats usually found in processed foods, such as cookies, cakes, doughnuts, crackers, snacks and frozen foods, and in fried food etc. which are rich in calories and not good for the health.