FATS

• Fats are an essential part of the diet.  Fat-soluble vitamins, such as Vitamin A, could not be absorbed without some fat in the diet.  Fat also supplies the body with energy.  It contains more energy than any other nutrient (9 calories per gram). 
  
  There are different types of fat, including saturated fats and unsaturated fats. Saturated fats are normally solid at room temperature, while unsaturated fats are liquid.  Saturated fats and trans fatty acids (trans fats) are associated with negative health effects, including heart disease.  On the other hand, unsaturated fats (monounsaturated and polyunsaturated fats) may actually lower the risk for some diseases, including some cancers and heart disease.  In addition, mono and polyunsaturated fats actually raise good cholesterol levels while lowering bad cholesterol.
  
• As previously mentioned, the body uses fat to absorb fat-soluble vitamins.  Fat also supplies energy to our body, cushions organs, insulates us, and is used to build cell membranes. Fats are an important part of healthy eating. Because ironically, cutting fat completely causes an increase in obesity. Some fat-free foods have more calories than the other ones. Eat fat-free foods in moderation, as other foods. Good fats nourish not only your brain, heart, nerves, hormones and also whole of your cells, hair, skin, and nails.
  
• Most adults should receive fewer than 30% of their calories from fat.  For example, most adults who consume 2000 calories per day should limit their fat intake to 65g.  The American Dietetics Association (ADA) recommends limiting total calories from saturated fat to 7-10%.  Monounsaturated fats should account for 10-15% of total calories and roughly 10% of total calories should come from polyunsaturated fat.  Trans fat should be avoided.
  
• Most foods contain a mix of unsaturated and saturated fats.  We should try to eat foods low in saturated and trans fats while focusing on foods with higher levels of monounsaturated and polyunsaturated fat.   The following chart can help you choose better sources of fat.
  

• Cholesterol is a fatty, waxy substance that is transported throughout the body in the blood stream.  The liver produces around 75% of the cholesterol in the body while the remaining 25% comes from the foods that we eat.
  
  There are two main types of cholesterol found in the body: Low-Density Lipoprotein (LDL) and High-Density Lipoprotein (HDL).
  
  LDL cholesterol carries cholesterol from the liver to other parts of the body.  It has a tendency of accumulating on the walls of blood vessels.  Over time, this accumulation can cause a narrowing of the blood vessels – a process known as atherosclerosis.  This process is a leading cause of death and can cause major medical complications like stroke, chest pain, heart attacks, and severe leg pain.  Since LDL cholesterol can wreak havoc on the body, it has been nicknamed “bad cholesterol”.
  
  HDL cholesterol carries cholesterol to the liver where it is broken down.  As a result, it helps to counteract the effects of LDL cholesterol.  It comes as no surprise that HDL cholesterol has been nicknamed “good cholesterol”.
  
• Cholesterol is used to form cell membranes, vitamin D, and some of our body’s hormones.  While it performs an important role in our body, health problems arise when too much “bad” cholesterol accumulates.
  
• Our body produces all of the cholesterol that we need.  Most health organizations recommend consuming no more than 300mg of cholesterol daily.  Some organizations (including the National Cholesterol Education Program) prefer the more conservative limit of 200mg.
  
• Dietary cholesterol is only present in food from animal sources.  Foods containing large amounts of cholesterol include egg yolks, red meat, poultry, dairy products, and seafood.