Fat is one of the three main nutrients your body gets from food, along with carbohydrates and protein. Your body actually needs fat to work properly — it is not something to avoid completely. Fat helps your brain develop, keeps your organs protected, and helps your body absorb important vitamins like A, D, E, and K. Without enough fat in your diet, your body would have trouble doing many of its most important jobs.
Fat is the most energy-packed nutrient you can eat. One gram of fat provides 9 calories of energy, which is more than double the 4 calories you get from a gram of carbohydrates or protein. Your body uses fat to produce hormones, which are chemical messengers that control growth and many other functions. Fat also acts like a warm blanket around your organs, cushioning and insulating them from harm. The layer of fat under your skin even helps keep your body temperature steady on cold days.
Your brain is about 60 percent fat by dry weight, making it one of the fattiest organs in your body. The fatty acids in the food you eat become part of the structure of your brain cells, helping them send signals quickly and efficiently. Omega-3 fatty acids, found in foods like salmon, walnuts, and flaxseed, are especially important for brain development and learning. These special fats also help reduce inflammation throughout the body, which keeps you healthier overall.
Unsaturated fats are often called “healthy fats” because they can actually improve your heart health. You can find them in foods like olive oil, avocados, nuts, seeds, and fatty fish such as salmon and tuna. These fats can help lower LDL cholesterol, which is the “bad” type that can clog your arteries. Eating unsaturated fats instead of less healthy fats has been shown to reduce the risk of heart disease over time.
Saturated fats are found in animal products like butter, red meat, cheese, and whole milk. Eating too much saturated fat can raise the level of LDL (“bad”) cholesterol in your blood, which increases the risk of heart disease. That does not mean you can never eat these foods, but it is smart to enjoy them in smaller amounts. Choosing lean meats and low-fat dairy products is one easy way to cut back on saturated fat.
Trans fats are the most harmful type of fat for your health. They are made when liquid oils are turned into solid fats through a process called partial hydrogenation, and they were once common in packaged snacks, fried foods, and margarine. Trans fats are a double problem because they raise LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol at the same time. Because of the serious health risks, the FDA banned most artificial trans fats in the United States in 2018.
Omega-3 fatty acids deserve special attention because they are so important for growing bodies and brains. The best sources of omega-3s include fatty fish like salmon and sardines, as well as walnuts, chia seeds, and flaxseed. Scientists have found that omega-3s help reduce inflammation, support heart health, and play a key role in brain cell communication. Most kids and adults do not get enough omega-3s, so adding these foods to your meals is a great idea.
Reading nutrition labels can help you choose foods with healthier types of fat. Look for foods that are low in saturated fat and have zero trans fat on the label. Cooking with olive oil or canola oil instead of butter is a simple swap that adds more unsaturated fat to your diet. Remember, your body needs fat every day — the key is choosing the right kinds and eating them in the right amounts.
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