Fat gets a bad rap. You can find a fat-free version of everything, and so many diets are based around being fat-free. But some fats offer health benefits.
“Fat has gotten a bad reputation over the years, but it’s actually an essential nutrient that plays many important roles in the body,” said registered dietitian Natalie Rizzo, TODAY nutrition editor.
Fat-soluble vitamins, like A, D, E and K, cannot be absorbed without fat in the diet. Fat also aids hormone production and feeling satiated between meals.
“We need fat. We need it for our cell membranes, we need it for energy, we need it for insulation. However, all fat is not good, so we want to upgrade the fat,” said Dr. Ian Smith. “The right type is important.”
Unsaturated fats found in avocados, nuts, olive oil and seeds can aid heart health. They can lower LDL cholesterol (“bad” cholesterol) while boosting HDL cholesterol. A diet high in healthy fats can lower the risk of coronary heart disease.
Saturated fat and trans fat are the ones to avoid. Saturated fat can increase your risk of heart disease. It can raise LDL cholesterol in the blood. It is mostly found in animal sources like meat, butter, cheese and lard. But it’s also found in coconut and palm oil. Trans fat is made by adding hydrogen to vegetable oil. That makes it solid at room temperature. It’s found in shortening and margarine as well as many processed foods and baked goods. Trans fats can raise LDL cholesterol and lower HDL cholesterol, increasing the risk of heart attacks and strokes.
Nutritionist Dr. Matheen Asrar stressed that no single oil can determine health outcomes. She said long-term health is based on a healthy diet, regular exercise and a balanced lifestyle. The ongoing fight about seed oils vs. olive oil is less important than eating a mix of unsaturated fats with healthy vegetables and other foods.
Fatty fish contain unsaturated fat in the form of omega-3 fatty acids. They help lower inflammation, and the fish contains protein and vitamins.
Fat is an essential nutrient. However, it is also high in calories, so it is important to watch how much you are eating. “Fat is a very energy-dense macronutrient,” said Maya Vadiveloo, associate professor of nutrition and food sciences at the Univ. of Rhode Island. “It’s important to balance foods high in fat with good sources of fiber and protein.”
