Fats

Fats are necessary for nervous system function, energy, absorption of certain vitamins, and for skin, hair, and joint health.

Fats occur in both animal and plant foods. There are several main types of fats, and some are more healthful than others:

Mono-saturated and polyunsaturated fats are healthful fats that can boost heart health. Good sources include avocados, fish, nuts, seeds, and olives.

Saturated fats and trans fats can raise total cholesterol and low-density lipoprotein (LDL) or “bad” cholesterol. LDL can increase the risk of heart disease. Saturated fats usually come from animal products, including cream, fatty meat, and fried foods.

It is recommended to get 78 g of fat per day in a 2,000-calorie diet. People should aim to get less than 10% of their daily calories from saturated fats.