Summary
Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too.
There are different types of fats, and some are healthier than others. It's important to focus on healthy fats like monounsaturated and polyunsaturated fats.
Types of Fats
unsaturated
unsaturated
Sources
Sources
Industrial
Ruminant
Unsaturated Fats
The "Good" Fats. Liquid at room temperature. Found in plants and fish. Great for heart health.
Saturated Fats
Limit These. Solid at room temperature. Found in animal products and tropical oils. Can raise cholesterol.
Trans Fats
Avoid These. Artificial fats found in processed foods. Harmful to heart health.
Monounsaturated
Heart Healthy. Found in olive oil, avocados, and nuts. Helps lower bad cholesterol.
Polyunsaturated
Essential Fats. Includes Omega-3 and Omega-6. Found in fatty fish, flaxseeds, and walnuts. Vital for brain function.
Omega 9
Non-Essential but Beneficial. Can be produced by the body. Found in olive oil and almonds. Reduces inflammation.
Omega 3
Anti-Inflammatory. Essential fatty acid. Found in fatty fish (salmon), chia seeds, and walnuts. Critical for heart and brain health.
Omega 6
Pro-Inflammatory (in excess). Essential fatty acid. Found in vegetable oils (corn, soy). Balance with Omega-3 is key.
Animal Fats
Saturated Sources. Butter, cheese, lard, and fatty cuts of meat. Consume in moderation.
Plant Fats
Tropical Oils. Coconut oil and palm oil. High in saturated fat but may have different effects than animal fats.
Key Benefits
Energy storage.
Insulation and protection of organs.
Absorption of fat-soluble vitamins (A, D, E, K).
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Top Food Sources
Information per 100g
Plant-Based
- Avocado 15g
- Chia Seeds 31g
- Olive Oil 100g
- Walnuts 65g
Animal-Based
- Salmon 13g
- Eggs 11g
- Cheese 33g