Fat has become the bad guy in our lives. But fat isn't really a villain at all; it's simply misunderstood. Fat is essential for every cell in your body to function properly and keep you healthy, and it provides energy that keeps you going throughout the day. In fact, most of us need more fat than we think! So what are good fats? What makes them different from bad fats? And how much should we each consume on a daily basis? Read on to find out everything you need to know about this misunderstood macronutrient.
Fat isn't the enemy.
- Fat isn't the enemy.
- Fat is an essential part of your body. It's a key source of energy for your body and also helps you absorb vitamins, minerals, and other nutrients from food.
- People who don't eat enough fat may not be getting enough vitamin A or D (both are found in animal products), which can lead to health problems like scurvy and rickets respectively. Vitamin A also helps prevent night blindness by strengthening your eyes' retinas; vitamin D regulates calcium levels in the blood so that bones stay strong; both help keep teeth healthy by strengthening the enamel on teeth surfaces as well as preventing cavities from forming due to poor dental hygiene habits such as brushing infrequently or not flossing regularly enough.*
You need fat to survive.
Fat is a key source of energy. It helps your body absorb vitamins and can be used as an energy source during exercise. Fat also plays an important role in cell growth and repair, as well as hormone production.
Excess body fat poses a health risk, however; too much saturated fat can raise blood cholesterol levels, which can lead to heart disease if you have high blood pressure or diabetes mellitus (type 2). Trans fats increase bad cholesterol levels and lower good cholesterol levels--so limiting your intake of saturated fats is recommended by doctors everywhere!
Excess body fat poses a health risk.
You may be thinking "I don't want to be overweight," but the truth is that there are some good reasons for having body fat. Body fat is stored energy, which means that it can be used for energy when you need it. It also acts as a source of calories and vitamins and minerals.
Fat helps your body regulate temperature by insulating internal organs such as the heart and brain from heat loss in cold weather or excessive heat gain in hot weather (1). Body fat also cushions internal organs such as the kidneys, liver, spleen, and intestines so they don't get damaged during physical activity (2).
The body uses different types of fat for different purposes.
The body uses different types of fat for different purposes.
- Fat is stored in the body and used to regulate body temperature, as well as build cells and hormones.
- Essential fatty acids are important for brain development in infants, cardiovascular health, and immune function throughout life, as well as eye health--but only if you get enough of them!
- You need fat to grow and survive--even plants need fat! But too much can contribute to heart disease or stroke by raising cholesterol levels in your blood vessels (this is called atherosclerosis).
Some fats are essential for your health.
The fat in your diet should come from a variety of sources. The most important ones are omega-3 and omega-6 fatty acids, which are polyunsaturated fats. These fats help keep your heart healthy by lowering cholesterol levels and reducing inflammation. Monounsaturated fats also have positive effects on heart health; they've been shown to lower LDL (bad) cholesterol while raising HDL (good) cholesterol.
The best way to get these essential nutrients is through food rather than supplements or other products because they're found in whole foods like nuts, seeds, fish oil supplements--or even just eating a few servings of vegetables every day! Some people think that saturated fat is bad for them because it raises their blood pressure levels but the truth is that some people need more saturated fat in order to maintain good health so don't worry too much about eating too many high-fat foods if they make you feel better overall!
Fat is a key source of energy for your body.
Fat is a key source of energy for your body. It's stored in fat cells and used to fuel our bodies when we're not eating enough food or if we need extra energy, such as during exercise or pregnancy. Fat also contributes to the formation of new cells, hormones, and vitamin D (which helps you absorb calcium). There are different types of fat:
- Subcutaneous (underneath the skin) -- This type of fat is what you see on someone's stomach or thighs. It can come from both animal and plant sources; it's stored as adipose tissue that grows in size over time with weight gain or loss
- Intramuscular (inside muscles) -- This type of "good" fat helps protect organs like the heart while providing insulation against extreme temperatures
There are good and bad kinds of fat, and how much you eat depends on your individual needs
There are good and bad kinds of fat, and how much you eat depends on your individual needs.
Good fats are unsaturated fats, such as those found in avocados, nuts (like walnuts), seeds (like flaxseed), fish oil supplements, and olive oil. Bad fats are saturated and trans fats--the kind found in fatty meats like beef or pork, buttery spreads like margarine that contain hydrogenated vegetable oils like canola oil; baked goods made with shortening instead of butter; fried foods like french fries; commercially prepared cookies/cakes/pastries/snacks made with partially hydrogenated vegetable oils instead of butter or lard (pork fat).
How much fat do we need? The recommended daily amount is 10-35% total calories from all types combined (including carbohydrates) if you're following a 2200 calorie diet plan which breaks down roughly into 15-30 gms per day depending on gender & age groupings but remember that it not all sources have equal amounts so make sure you know what type before consuming them regularly!
Conclusion
It's important to remember that not all fats are created equal. Unsaturated fats, which come from plants and fish, are good for you. Saturated fats, which come from animal sources like meat and dairy products, can raise your risk of heart disease if consumed in excess. Trans fats have been linked with everything from diabetes to cancer--so stay away from these at all costs!
