Fats: Why Your Body Needs Them and Which Ones to Choose
Fat is an essential part of a healthy diet. The key is not to avoid fat altogether, but to choose the right types.
Research consistently shows that replacing saturated fats with unsaturated fats can improve cholesterol levels and reduce the risk of cardiovascular disease.
Why does your body need fat?
Fat is one of the three main macronutrients, alongside carbohydrates and protein. It performs several vital functions in the body.
Dietary fats:
- Provide energy and help the body store energy for later use
- Support the absorption of vitamins A, D, E and K
- Form essential building blocks for cell membranes
- Play a role in hormone production
- Help protect organs and maintain body temperature
Without adequate fat intake, the body cannot function optimally.
Understanding the different types of fat
Not all fats affect health in the same way. Broadly speaking, fats can be divided into 2 categories: unsaturated fats and saturated fats.
Unsaturated fats: the heart-friendly choice
Unsaturated fats are generally considered the healthiest type of dietary fat. They can help lower LDL ("bad") cholesterol levels when they replace saturated fats in the diet and are associated with a lower risk of heart disease.
There are two main types:
Monounsaturated fats
- Olive oil
- Avocados
- Nuts such as almonds, hazelnuts and cashews
- Peanut butter made from 100% peanuts
Polyunsaturated fats
- Fatty fish such as salmon, herring, mackerel and trout
- Walnuts
- Flaxseeds and chia seeds
- Sunflower, soybean and rapeseed oils
Polyunsaturated fats include omega-3 and omega-6 fatty acids, which are considered essential because the body cannot produce them on its own. They must come from food.
Saturated fats: consume in moderation
Saturated fats are found mainly in animal products and some tropical oils. A high intake is known to raise LDL cholesterol levels, an important risk factor for cardiovascular disease.
Common sources include:
- Butter
- Full-fat dairy products
- Fatty cuts of meat
- Processed meats
- Pastries and baked goods
- Coconut oil
- Palm oil
This does not mean these foods must be completely avoided. However, current scientific evidence supports limiting saturated fat intake and replacing part of it with unsaturated fats whenever possible.
What about cholesterol?
One reason fats receive so much attention is their effect on cholesterol levels.
Cholesterol itself is not inherently harmful. In fact, the body needs cholesterol to build cells and produce hormones. The issue arises when LDL cholesterol levels become too high, increasing the risk of plaque buildup in the arteries.
Research shows that saturated fats have a greater impact on LDL cholesterol levels than dietary cholesterol itself. This is why modern dietary guidelines focus more on the type of fat consumed rather than cholesterol intake alone.
Key facts
Fat is an essential nutrient and an important part of a healthy dietary pattern. Rather than focusing on eating less fat, focus on eating better fats.
Choose mostly unsaturated fats from foods such as olive oil, nuts, seeds, avocados and fish. Limit saturated fats whenever possible. Over time, these choices can support healthier cholesterol levels, improve cardiovascular health and contribute to overall wellbeing.