Fats—Essential in Small Amounts
Fats supply energy, insulate the body, support and cushion organs, absorb fat-soluble vitamins, add flavor and texture to foods
Essential fats (linoleic acid and alpha-linolenic acid) are key regulators of body process such as the maintenance of blood pressure and the progress of a healthy pregnancy
Types and Sources of Fats
Saturated fat = a fat with no carbon-carbon double bonds; usually solid at room temperature
Found primarily in animal foods and palm and coconut oils
Monounsaturated fat = a fat with one carbon-carbon double bond; usually liquid at room temperature
Found in certain vegetables, nuts, and vegetable oils
Polyunsaturated fat = a fat with two or more carbon-carbon double bonds; usually liquid at room temperature
Found in certain vegetables, nuts, and vegetable oils and in fatty fish


Fats and Health
Fats affect blood cholesterol levels
Low-density lipoprotein (LDL) = “bad” cholesterol
High-density lipoprotein (HDL) = “good” cholesterol
Saturated and trans fats raise levels of LDL; trans fats also lower levels of HDL
Unsaturated fats lower levels of LDL
Fats also affect triglyceride levels, inflammation, heart rhythm, blood pressure, and cancer risk

Best choices = monounsaturated fats and polyunsaturated omega-3 fats
Limit intake of saturated and trans fats