Fat is a type of nutrient. You need some fat in your diet but not too much. Fats give you energy and help your body absorb vitamins. Dietary fat also plays a major role in your cholesterol levels.
But not all fats are the same. You should try to avoid
- Saturated fats such as butter, solid shortening, and lard
- Trans fats. These are found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils (PHOs). By 2018, most U.S. companies will not be allowed to add PHOs to food.
Try to replace them with oils such as canola, olive, safflower, sesame, or sunflower. Of course, eating too much fat will put on the pounds. Fat has twice as many calories as proteins or carbohydrates.
NIH: National Heart, Lung, and Blood Institute
- All About Oils (Department of Agriculture)
- Cooking with Healthier Fats and Oils (National Heart, Lung, and Blood Institute) - PDF
- Fat Grams: How to Track Your Dietary Fat (Mayo Foundation for Medical Education and Research)
- Fats and Cholesterol (Harvard School of Public Health)
- Know Your Fats (American Heart Association)
- Weighing in on Dietary Fats (National Institutes of Health)
- What Are Solid Fats? (Department of Agriculture)
- What Are the Types of Fat? (Department of Veterans Affairs) - PDF
- Fish Eaters Report Less Rheumatoid Arthritis Pain (06/23/2017, HealthDay)
- Healthy Dietary Fats Help Beat High Cholesterol (06/15/2017, HealthDay)
- Does a Low-Fat Dairy Habit Boost Parkinson's Risk? (06/08/2017, HealthDay)
- 7 Things to Know about Omega-3 Fatty Acids (National Center for Complementary and Integrative Health)
- Butter vs. Margarine: Which Is Better for My Heart? (Mayo Foundation for Medical Education and Research)
- Olive Oil: What Are the Health Benefits? (Mayo Foundation for Medical Education and Research)
- Omega-3 Supplements: An Introduction (National Center for Complementary and Integrative Health)
- Trans Fat Now Listed With Saturated Fat and Cholesterol (Food and Drug Administration) Also in Spanish
- What Are Chia Seeds? (Academy of Nutrition and Dietetics)
Journal Articles References and abstracts from MEDLINE/PubMed (National Library of Medicine)
- Article: Effect of light pressure stroking massage with sesame (Sesamum indicum...
- Article: Comparable reductions in hyperpnoea-induced bronchoconstriction and markers of airway inflammation...
- Article: Interaction between genes and macronutrient intake on the risk of...
- Dietary Fats -- see more articles
- You Are What You Eat (National Institute of General Medical Sciences)
- Butter, margarine, and cooking oils (Medical Encyclopedia) Also in Spanish
- Dietary fats explained (Medical Encyclopedia) Also in Spanish
- Facts about monounsaturated fats (Medical Encyclopedia) Also in Spanish
- Facts about polyunsaturated fats (Medical Encyclopedia) Also in Spanish
- Facts about saturated fats (Medical Encyclopedia) Also in Spanish
- Facts about trans fats (Medical Encyclopedia) Also in Spanish
- Omega-3 fats: Good for your heart (Medical Encyclopedia) Also in Spanish