Rupali Datta, a nutritionist at the Indian Nutrition Association, said the body needs fat every day to create energy and help absorb certain vitamins and minerals.
They play a role in cell growth, protect nerves, and cushion your organs. Fats are also involved in processes like blood clotting, muscle movement, and even controlling inflammation.
Just like carbohydrates and protein, any excess fat you don't burn is stored in your body as fat.
Good fats
1. Unsaturated fats
They are liquid at room temperature, help lower cholesterol, reduce inflammation and support heart health. You will find them mainly in plant-based foods.
2. Monounsaturated fats
Found in olive oil, peanut oil, avocados, and nuts like almonds and pecans. Seeds like pumpkin and sesame are also great sources.
3. Polyunsaturated fats
Sunflower, corn, and flaxseed oils. Walnuts, flaxseed, fish, and even canola oil (which has both mono- and polyunsaturated fats) are all good choices.
4. Omega-3 fats
These are particularly good for heart health and may reduce the risk of chronic diseases such as heart disease. Since our bodies cannot produce omega-3s, it is important to get them from our diet.
1. Saturated fat
These substances are solid at room temperature. All fatty foods contain some amount of saturated fat. They come mainly from animal products, but some plant foods such as coconut oil and ghee also contain them.
“Although too much saturated fat can increase bad cholesterol (LDL) and apolipoprotein B (Apo B), eating it in moderation, around 6-7% of total fat intake, is fine, just be mindful of where it comes from,” says nutritionist Rupali Datta.
2. Trans fats
These are the bad guys lurking in processed foods like baked goods and margarine. Trans fats raise LDL (bad cholesterol) and lower HDL (good cholesterol), increasing your risk of heart disease. They’re also linked to inflammation, insulin resistance, and type 2 diabetes.
The Worst Types of Fat
Hydrogenated oils: These are the main source of trans fats, which are used to make processed foods more shelf-stable, but they come with serious health risks.
Hydrogenated oils contribute to plaque buildup in the arteries, which can lead to heart disease, stroke and type 2 diabetes.
Tips for Intake of Healthy Fats
Choose healthy fats: Eat plenty of nuts, seeds, fish and olive oil.
Limit saturated fat: Cut back on red meat, butter, and full-fat dairy. Choose lean meats and low-fat dairy instead.
Avoid trans fats: Read labels and avoid anything that contains "partially hydrogenated oil."
Balance: Make sure you take in enough fat but always in moderation.
