1. 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.

2. 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*

3. 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.

4. 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