The Skinny on Fat: Why Your Body Needs It
May 01, 2025
Dietary fat is a macronutrient essential for many bodily functions, including providing energy, building cells, and assisting in vitamin absorption. While many fats are beneficial to health, others can be detrimental. It is essential to know the difference and choose wisely.
There are four types of fats in the diet. Saturated fats are primarily found in animal products and some oils and have been shown to increase LDL cholesterol, which may increase your risk for cardiovascular disease (CVD). Monounsaturated fats are found in plant-based foods like olive oil, avocados, nuts, and seeds and are considered beneficial to health. Polyunsaturated fats are also found in plant-based foods and fish and contain beneficial fatty acids. Trans fats are considered unhealthy as they can raise LDL cholesterol and your risk for CVD.
Here are some of the functions of healthy fats in the diet:
Heart Health
Fats from foods such as avocados, olive oil, nuts, and seeds help reduce LDL cholesterol and increase HDL cholesterol in the blood, decreasing the risk of heart disease.
Brain Function
The brain is 60% fat, and Omega-3 fatty acids found in salmon, walnuts, and flaxseed are essential for mood, memory, and overall cognitive function.
Vitamin Absorption
Fat-soluble vitamins A, D, E, and K require fat in the diet to aid in their absorption, ensuring you receive the maximum health benefits.
Weight Management
Fat digests slowly, helping you feel satisfied longer and decreasing overall calorie intake.
Cell Function
Healthy fats supply energy for cell growth and function.
Hormone Production
Fat is essential for hormone creation. A diet that is too low in fat can disrupt hormone balance, affecting metabolism and mood.
Skin and Hair
Healthy fats promote strong, shiny hair and glowing skin.
Energy
Fat offers sustained energy that supports endurance exercises and daily stamina.
Inflammation
Healthy fats can help decrease inflammation and reduce the risk of chronic disease.
Here are examples of foods high in the different dietary fats:
- Saturated Fats: Butter, cheese, lard, red meat, some fried foods.
- Monounsaturated Fats: Avocado, olive oil, nuts (almonds, cashews).
- Polyunsaturated Fats: Salmon, tuna, flaxseeds, walnuts.
- Trans Fats: Margarine, shortening, some processed snacks.
When choosing fats for a healthy diet, focus on monounsaturated and polyunsaturated fats, which are excellent sources of Omega-3s and Omega-6s. Omega-3s can reduce triglycerides and blood pressure while improving circulation. Omega-6 fatty acids, such as linoleic acid, provide several benefits, including supporting brain function, growth, and development, as well as contributing to skin and hair health. Omega-3 sources include fatty fish like salmon, mackerel, and tuna, as well as walnuts, flaxseeds, and chia seeds. Omega-6 sources include various oils, like safflower oil and sunflower oil, alongside nuts and seeds such as sunflower and pumpkin seeds.
Diet and Nutrients , Meal and Menu Planning, Weight Management , Blog