Why is fat bad

Fats are important macronutrients. There are several types of dietary fat, and some are much more healthful than others. Fat is essential for several bodily functions.

It is an energy source, and it protects the skeleton and nerves. Fat also makes it possible for other nutrients to do their jobs. Meats, dairy products, snack foods, and baked goods contain saturated and trans fats. Some sources of unsaturated — healthful — fats include nuts, oils, seeds, and avocados. Below, we take an in-depth look at the different types of fats, including which are most healthful and which foods contain them. Fats are an important part of the diet for humans and many other animals.

The body stores fat for protection, warmth, and energy. Regardless of the type, all fats have the same number of calories — 9 calories per gram — compared with less energy-dense carbohydrates and proteins, at about 4 calories per gram. Saturated fats are solid at room temperature and are sometimes called solid fats.

A high intake of saturated fat may eventually raise levels of low-density lipoprotein LDL cholesterol in the body. This, in turn, increases the risk of cardiovascular disease and stroke. Research indicates that it is not healthful to replace saturated fat in the diet with refined carbohydrates or sugar, which are also bad for health.

Instead, a person should replace sources of saturated fat with more healthful foods, such as nuts, seeds, avocados, beans, whole grains, and vegetables. Unsaturated fats are liquid at room temperature, and they mostly derive from plant oils.

Monounsaturated fat molecules are not saturated with hydrogen atoms — each fat molecule has bonded with one hydrogen atom. However, simply adding monounsaturated fat to the diet will not have this effect, unless a person also reduces their intake of saturated fat. The Mediterranean diet , which research suggests may reduce the risk of chronic disease, contains plenty of monounsaturated fats. A number of spaces around each polyunsaturated fat molecule are not saturated with hydrogen atoms.

Nutritionists report that polyunsaturated fats are good for health, especially those from fish and algae, known as omega-3 polyunsaturated fatty acids. The Office of Dietary Statistics say that omega-3 acids could help keep the heart healthy, reduce triglycerides in the blood, and improve brain, joint, and eye health.

These foods include:. Plant-based foods and oils are the primary source of this fat. Like monounsaturated fat, polyunsaturated fat can decrease your risk for heart disease by lowering blood cholesterol levels, according to the American Heart Association.

A certain type of this fat, called omega-3 fatty acids , has been shown to be particularly beneficial for your heart. Omega-3s appear to not only decrease the risk of coronary artery disease, but they also help lower blood pressure levels and guard against irregular heart rates.

The following types of foods contain omega-3 fatty acids:. In addition to omega-3 fatty acids, you can find polyunsaturated fat in the following foods, which contain omega-6 fatty acids:. New research has revealed that fats are more on a continuum of good to bad than previously thought. While trans fats are harmful to your health, saturated fats are not currently linked with increased heart disease risk.

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Essential oils and aromatherapy can have benefits for heart health, but the evidence isn't conclusive. For expert advice on how to eat healthier and get the nutrients you need, check out these top healthy eating books. Association of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis.

Ann Intern Med. PMID: pubmed. J Am Coll Cardiol. Nutrition's interface with health and disease. Goldman-Cecil Medicine. Philadelphia, PA: Elsevier; chap Mozaffarian D. Nutrition and cardiovascular and metabolic diseases. FoodData Central, Accessed July 1, Dietary Guidelines for Americans, Updated December Accessed January 25, Editorial team.

Facts about saturated fats. Too much saturated fat in your diet can lead to heart disease and other health problems. Saturated fats are bad for your health in several ways: Heart disease risk. How Much you can Eat. For a 2, calorie diet, that is to calories or 16 to 22 grams g of saturated fats a day. As an example, just 1 slice of cooked bacon contains nearly 9 g of saturated fat. If you have heart disease or high cholesterol, your health care provider may ask you to limit saturated fat even more.

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