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.
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
- Cooking with Healthier Fats and Oils (National Heart, Lung, and Blood Institute) - PDF
- Dietary Fat (Centers for Disease Control and Prevention)
- Fat Grams: How to Track Your Dietary Fat (Mayo Foundation for Medical Education and Research)
- Fats and Cholesterol: Out with the Bad, In with the Good (Harvard School of Public Health)
- Know Your Fats (American Heart Association)
- Weighing in on Dietary Fats (National Institutes of Health)
- What Are Oils? (Department of Agriculture)
- What Are Solid Fats? (Department of Agriculture)
- What Are the Types of Fat? (Department of Veterans Affairs) - PDF
- Could Fish Oil Interfere with Cancer Care? (04/02/2015, HealthDay)
- Can Fish Oil Help Boys with ADHD Pay Attention? (03/19/2015, HealthDay)
- Omega-3 Fatty Acids May Stem Further Damage After Heart Attack (03/04/2015, HealthDay)
- The 'Whole Diet' Approach to Nutrition (02/23/2015, HealthDay)
- More News on Dietary Fats
- Butter vs. Margarine: Which Is Better for My Heart? (Mayo Foundation for Medical Education and Research)
- Fat Substitutes (American Heart Association)
- 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)
- Polyunsaturated Fats and Monounsaturated Fats (Centers for Disease Control and Prevention)
- Saturated Fat (Centers for Disease Control and Prevention)
- Time to Talk: 7 Things to Know about Omega-3 Fatty Acids (National Center for Complementary and Integrative Health)
- Trans Fat (Centers for Disease Control and Prevention)
- Trans Fat Now Listed With Saturated Fat and Cholesterol (Food and Drug Administration)
- What Are Chia Seeds? (Academy of Nutrition and Dietetics)
Health Check Tools
- Face the Fats Quiz 1 (American Heart Association)
- Face the Fats Quiz 2 (American Heart Association)
- My Fats Translator (American Heart Association)
- Risk Assessment Tool for Estimating Your 10-Year Risk of Having a Heart Attack (National Heart, Lung, and Blood Institute)
- Comparing Low-Fat and Low-Carbohydrate Diets (American College of Physicians) - PDF
Journal ArticlesReferences and abstracts from MEDLINE/PubMed (National Library of Medicine)
- Article: BMI status influences the response of insulin sensitivity to diacylglycerol...
- Article: Impacts of dietary fat changes on pregnant women with gestational...
- Article: Omega-3 polyunsaturated fatty acids and non-communicable diseases: meta-analysis based systematic...
- Dietary Fats -- see more articles