Fat is a type of macronutrient that is essential for human health. It is involved in many biological processes, including energy storage, insulation, and cushioning. Fat is also a source of fuel for the body during exercise and times of fasting.
There are four main types of fat: saturated, unsaturated, trans, and omega-3 fatty acids. Saturated fats are solid at room temperature and are found in animal products such as butter, lard, and cream. Unsaturated fats are liquid at room temperature and are found in plant oils such as olive oil, peanut oil, and canola oil. Trans fats are created when unsaturated fats are chemically altered to make them more shelf-stable; they are often found in processed foods such as margarine, crackers, and cookies. Omega-3 fatty acids cannot be made by the body and must be obtained through diet; they offer numerous health benefits including reducing inflammation and improving brain function.
Healthy adults should consume 20-35% of their calories from fat. The specific amount will depend on factors such as age, activity level, and overall calorie needs. It’s important to choose healthy sources of fat such as nuts, seeds, avocados, olives, fish oil supplements (for omega-3 fatty acids), and vegetable oils high in unsaturated fats like olive oil or canola oil. Avoid consuming too much saturated fat or trans fat; both increase the risk for cardiovascular disease.