Facts About Fats

Kelsey Hirsch, Human Nutrition Dietetic Intern

In recent years, fat has gotten much recognition and applause, contrary to what was occurring in the 1970’s and 1980’s during a low-fat food craze. The fact is fats, also known as lipids, are an important and essential nutrient our bodies need to function properly. For instance, fat helps to:

  • Provide our bodies with energy (9 calories per one gram of fat)
  • Absorb essential fat-soluble vitamins: A, D, E, K
  • Provide us with omega-3 fatty acids that helps with brain and nervous system function, supports heart health, and reduces inflammation in the body
  • Increase HDL or “good” cholesterol
  • Support cell growth
  • Protect organs
  • Assist with body temperature regulation
  • Develop hormone production

However, it is important to note that the types of dietary fat we consume can come from different food sources and have an impact on our health.

Unsaturated Fat

  • Can raise good (HDL) cholesterol
  • Can lower bad (LDL) cholesterol, triglycerides, and risk of heart disease & stroke
  • Usually plant-based, with exception to seafood and eggs

Food Sources

  • Seafood (i.e. salmon, tuna, shellfish)
  • Oils (i.e. canola, walnut, flaxseed, sunflower, avocado, etc.)
  • Nuts and seeds (i.e. peanuts, almonds, walnuts, pecans, cashews, etc.)
  • Avocado/guacamole
  • Olives
  • Eggs

Saturated Fat

  • Can raise bad (LDL) cholesterol and triglycerides, increase risk for heart disease and stroke, and can lower good (HDL) cholesterol
  • Usually animal-based, with exception to coconut oil

Food Sources

  • Butter, lard
  • Coconut oil, palm oil
  • Beef, bacon, sausage
  • Cream
  • Cheese
  • Cookies and other desserts (i.e. ice cream)

Trans Fat or Partially Hydrogenated Oils

  • Can raise bad (LDL) cholesterol and increase risk of heart disease and stoke
  • Can lower good (HDL) cholesterol
  • Increased risk for cardiovascular disease and type 2 diabetes

Food Sources

  • Fried foods
  • Baked goods
  • Processed snacks

Note: a food package can say “trans fat free” and still contain 0.5 grams per serving.

As a general guideline, aim for 20-35% of your calories from total fat, with less than 10% of it coming from saturated fat. For instance, based on a 2,000 calorie diet, that’s 44-77 grams of fat a day, with 22 or less of those grams from saturated fat.

Additional Resources

Types of Fat

Dietary Fats