Recommendations for Fat Intake

The kind and amount of fat incorporated in the diet has a huge influence on an individual's health. Fat consumption of more than 35% of an individual's daily calories leads to high amounts of saturated fat in the body. On the other hand a high amount of cholesterol, trans fats, and saturated fats in a diet drastically increases the amount of lipids in the blood which may lead to coronary heart problems. An intake of less than 20% of a person's daily calories will interfere with the absorption of essential fatty acids and vitamin E, effecting the body's triglycerides and cholesterol.

Polyunsaturated and Monounsaturated Fatty Acids

The Dietary Guidelines for Americans, released by the Department of Agriculture and the Department of Health and Human Services, recommends limiting total fat consumption within 20% to 35% of an individual's daily calories. A huge percentage of these fats should be polyunsaturated, monounsaturated and fatty acids. Canola, peanut, and olive oils have high amounts of monounsaturated fats, while corn, sunflower and soybean are rich in polyunsaturated fats. Fish and nuts also have high amounts of polyunsaturated fatty acids.

Saturated and Trans Fatty Acids and Cholesterol

For saturated fats, consumption of lower than 10% of a person's daily calories is recommended. Cholesterol intake of lower than 300 mg daily is advised. Animals, by the way, are the only sources of dietary cholesterol. Trans fatty acids, found in partially hydrogenated vegetable oils such as margarines and shortenings, should be kept as low as possible.