Fat is an important part of your diet, but not all fats are created equal. While some types of fat can contribute to health problems like heart disease and obesity, others can actually promote good health.

Saturated and trans fats are the less healthy fats that should be avoided or eaten sparingly. They are found in solid foods like butter, margarine, shortening, and animal fats.

But it's important to remember that fat is essential to our diet and certain bodily functions rely on it. So, it's about choosing the right types of fats in moderation.


UNSATURATED FAT

Monounsaturated and polyunsaturated fats are healthy types of fat that can benefit your health. Monounsaturated fats are found in foods like extra virgin olive oil, nuts, olives, and avocados. These fats can increase the fluidity and elasticity of cell membranes and reduce the risk of heart disease, diabetes, atherosclerosis, colon cancer, inflammation, and improve cholesterol levels.

Polyunsaturated fats are classified as Omega-3 and Omega-6 and are found in foods like extra virgin olive oil. Omega-3 is important because the body cannot produce it on its own and is a strong protector against heart disease.

To maintain a healthy diet, aim for about 25% of your total caloric intake to come from unsaturated fats, with 10% coming from polyunsaturated fats like linoleic acid found in extra virgin olive oil. Cooking with unsaturated fats can also add delicious flavor to your food.

Sources: PubMed Central, World Health Organization, The National Center for Biotechnology Information, NutritionData Self, ScienceDirect, Olive oil times, Healthline, WebMD