Fats Most of what you hear about fats is how to avoid them. Should you avoid them? No. Your body needs a certain amount of fat to function properly. Types of Fats Dietary fats are composed of fatty acids, which are classified as either unsaturated or saturated. Fatty acids the body needs but cannot produce on its own are called essential fatty acids.

The fat in all foods is a combination of unsaturated and saturated fats. Saturated fats are found mostly in animal-based foods such as meat and many dairy products. A few plant oils (palm, coconut, and palm kernel) also contain a lot of saturated fats. *Consuming to many saturated fats may increase your risk of heart disease* Unsaturated Fats Vegetable oils, nuts, and seeds tend to contain larger amounts of unsaturated fats. *Eating unsaturated fats in moderate amounts may lower your risk of heart disease*

Trans Fats These fats are formed by a process called hydrogenation, which causes vegetable oil to harden. As it hardens, the fats become more saturated. Trans fats can be found in stick margarine, many snack foods, and packaged baked goods, such as cookies and crackers. Trans fats can raise your total blood cholesterol level, which increases your risk for heart disease. Consuming saturated fats can increase the levels of cholesterol- a waxy fatlike substance in your blood. Cholesterol is needed to create cell walls, certain hormones, and vitamin D.

Health Issues of Fats Your body needs a certain amount of fat to carry out basic functions but, consuming too much fat can be harmful. Because fatty foods are generally high is calories, consuming a lot of them can lead to unhealthful weight gain and obesity. The Role of Fats Fats provide a concentrated form of energy. The essential fatty acids are also important for: Brain development Blood clotting Controlling inflammation Maintain healthy skin and hair Absorb and transport fat-soluble vitamins through the bloodstream Less than 25% to 35% of daily calories should come from fat