Fat is one of the three macronutrients (along with carbohydrates and protein) and is therefore an essential part of the diet. Fat, unlike carbohydrates and protein however, has over twice the calories for the same amount (9 versus 4 and 4), which is why many still shy away from high-fat foods - a high-fat food is in fact a higher calorie food.

Fat is Not the Enemy

While it is true that fat is higher in calories than carbs and protein, it is also true that fat has many benefits, such as providing twice the energy of carbs and protein, insulating the body against temperature extremes, protecting against shock, and maintaining cell membranes. And depending on the type of fat you eat, you may be protecting your heart.

Types of Fat

There are two types of fat: saturated and unsaturated, and the difference lies not only in their molecular structure, but also in how they function in the body. Saturated fats (and trans fats) are the unhealthy fats that are linked with the onset of chronic diseases like high cholesterol, hypertension and diabetes. Unsaturated fats are the “heart-healthy” fats and help lower blood levels of “bad” cholesterol, lower blood pressure, and also provide phytonutrients.

Saturated Fat

Saturated fats are the fats you want to limit in your diet. According to the American Heart Association (AHA), you should limit your saturated fat intake to 7% of total calories in a day, which for someone on a 2,000-calorie diet is about 15 grams. Saturated fats raise blood levels of “bad cholesterol,” contributing to high cholesterol and high blood pressure. It also causes plaque formation in your arteries, which can lead to a heart attack. Saturated fats are solid at room temperature (butter, cheese, lard, animal grease) and are found mostly in animal products.

Trans-fats are another type of saturated fat, but these are man-made fats. Trans-fats start out as unsaturated fats and are converted into saturated fats in order to increase the shelf life of the food. (Solid fats last longer than liquid fats.) Trans-fats are found in foods containing “hydrogenated oils.” Check the ingredient list of a product for hydrogenated oils to see if the food has trans-fat, as opposed to reading the nutrition label. A nutrition label can say “0 grams,” but foods are legally allowed to say “0 grams” as long as the food has less than 0.5 grams of trans-fat per serving. Trans fats are most commonly found in margarines and high-fat snack foods that stay on the grocery shelf for months.

Unsaturated Fat

Unsaturated fats, including mono- and polyunsaturated, and also Omega-3 fats, are “heart-healthy” fats that lower the body’s “bad” cholesterol and also lower blood pressure. Unsaturated fats are liquid at room temperature (oils-canola, olive, soybean, peanut, etc.) and mostly come from plant products like nuts, seeds, avocado, and soybeans. Omega-3’s have gained popularity in recent years because of their additional heart-health benefits. Regular consumption of omega-3 fats (found in salmon, mackerel, anchovies, herring, tuna, soybeans and walnuts) help prevent blood clots, protect again irregular heartbeats and also decrease inflammation in the body caused by eating saturated fats.