A small amount of fat is an essential part of a healthy, balanced diet. Fat is a major source of energy. It helps you absorb some vitamins and minerals. Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and inflammation. You also need fat to keep your skin and hair healthy. Fat also helps you absorb vitamins A, D, E, and K, the so-called fat-soluble vitamins. These vitamins are fat-soluble, meaning they can only be absorbed with the help of fats. Fat also fills your fat cells and insulates your body to help keep you warm.

Any fat not used by your body’s cells or to create energy is converted into body fat.

There are mainly 2 types of fats.

Saturated fats and unsaturated fats.

Saturated fats (Bad fats)

Saturated fats raise your LDL (bad) cholesterol level. High LDL cholesterol puts you at risk for heart attack, stroke, and other major health problems. You should avoid or limit foods that are high in saturated fats.

Sources of saturated fats

►  Fatty meat

►  Cooking oils

►  Cheese, butter, whole milk, cream, ice cream

►  Roasted nuts

►  Soybean

►  Sweet and baked foods

Effects of taking excessive saturated fats

►  Increases heart disease risk

►  Develops insulin resistance

►  Causes inflammation

►  Deteriorates physical performance and cognitive function

►  Weight gain

►  Brain damage

►  Kidney damage

►  Decreases bone density

►  Some types of cancer

Unsaturated fats (Good fats)

Unsaturated fats can help lower your LDL cholesterol. Most vegetable oils that are liquid at room temperature have unsaturated fats. 

Sources of unsaturated fats

►  Fishes

►  Nuts (not raosted)

►  Vegetable oils

Effects of taking excessive unsaturated fats

►  Weight gain

►  Heart disease

Effects of taking less fats than you need

►  Poor vitamin absorption

►  Depression

►  Risk of heart disease

►  Increased cancer risk

►  Imbalance of nutrients

►  Overeating

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