Why Your Body Needs Dietary Fat

August 9, 2023

Published: August 9, 2023

Fats are still an important part of a healthy diet

Dietary fat has been villainized since the 1980s when a low-fat intake was found to be correlated with better cholesterol levels.1 This is when low fat or fat-free foods became increasingly popular. However, today we know that certain fats are not only essential, but may be beneficial in reducing the risk of cardiovascular disease. In this post, we will discuss the importance of fats, the difference between saturated and unsaturated fats, sources of fats, and how much fat you need in your diet.

Why Fats are Important: Functions in the Body

Fats play several significant roles in our body, including: 2,3

  1. Energy source: Fats provide 9 calories per gram, making them a concentrated source of energy.
  2. Organ protection: Fats surround and protect vital organs, acting as a cushion.
  3. Temperature regulation: The layer of fat beneath the skin helps insulate the body, preserving heat and maintaining a constant temperature.
  4. Cell membrane structure: Fats, specifically phospholipids, are integral components of cell membranes and impact overall cell function.
  5. Hormone production: Fats are required for the synthesis of steroid hormones, such as estrogen and testosterone.
  6. Absorption of fat-soluble vitamins: Fats facilitate the absorption of vitamins A, D, E, and K, which are crucial for various bodily functions.
Nuts and seeds are good sources of unsaturated fats

Saturated vs. Unsaturated Fats and Health

Understanding the difference between saturated and unsaturated fats is crucial for your health.

Saturated fats are primarily found in animal products like meat, dairy, and eggs, as well as tropical oils like coconut oil. The “ideal amount” of saturated fat intake has become controversial in recent years, as some studies show that a diet higher in saturated fat does not directly increase cardiovascular disease.5 However, saturated fat has been shown to increase LDL (or “bad”) cholesterol, particularly in individuals with a family history of heart disease.6 For now, the American Heart Association still recommends consuming no more than 5-6% of your daily calories from saturated fat.7

Unsaturated fats can be divided into two main categories: monounsaturated and polyunsaturated fats. Monounsaturated fats are present in olive oil, avocado, and nuts, while polyunsaturated fats are found in vegetable oils, fatty fish, and seeds. Both types of unsaturated fats have been shown to improve cholesterol levels and cardiovascular health when consumed in moderation.8 Omega-3 fatty acids, a type of polyunsaturated fat, play a key role in reducing inflammation and promoting brain health.9,10

Bacon is high in saturated fat

How Much Fat Do I Need?

The recommended daily intake of fats depends on factors like age, sex, and activity level. The American Heart Association recommends deriving 20-35% of your daily calories from fats, with no more than 5-6% coming from saturated fats.7 Keep in mind that individual needs may vary, and it’s best to consult with a healthcare professional or registered dietitian for personalized recommendations.

Conclusion

Considering the important functions of dietary fats and their impact on overall health, incorporating a variety of healthy fats into your diet is key. Want recipes that are tailored to your goals? Take charge of your health and longevity with Kyla’s Longevity program! Our expert team, including a registered dietitian, provides comprehensive support on your journey to living a long, healthy life. Discover your personalized nutrition and wellness plan tailor-made for you today!

References

  1. La Berge AF. How the ideology of low fat conquered America. Journal of the History of Medicine and Allied Sciences. 2008;63(2):139-177. doi:10.1093/jhmas/jrn001
  2. Field CJ, Robinson L. Dietary fats. Adv Nutr. 2019;10(4):722-724. doi:10.1093/advances/nmz052
  3. The European Food Information Council. The functions of fats in the body. Food facts for healthy choices. Published February 13, 2015. Accessed June 19, 2023. https://www.eufic.org/en/whats-in-food/article/facts-on-fats-dietary-fats-and-health
  4. Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-Etherton PM. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutr J. 2017;16(1):53. doi:10.1186/s12937-017-0271-4
  5. Astrup A, Magkos F, Bier DM, et al. Saturated fats and health: A reassessment and proposal for food-based recommendations: JACC state-of-the-art review. J Am Coll Cardiol. 2020;76(7):844-857. doi:10.1016/j.jacc.2020.05.077
  6. Chiu S, Williams PT, Krauss RM. Effects of a very high saturated fat diet on LDL particles in adults with atherogenic dyslipidemia: A randomized controlled trial. PLoS One. 2017;12(2):e0170664. doi:10.1371/journal.pone.0170664
  7. American Heart Association. Saturated fat. www.heart.org. Published November 1, 2021. Accessed June 19, 2023. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
  8. Sacks FM, Lichtenstein AH, Wu JHY, et al. Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association. Circulation. 2017;136(3):e1-e23. doi:10.1161/CIR.0000000000000510
  9. Simopoulos AP. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002;21(6):495-505. doi:10.1080/07315724.2002.10719248
  10. Dighriri IM, Alsubaie AM, Hakami FM, et al. Effects of omega-3 polyunsaturated fatty acids on brain functions: A systematic review. Cureus. 2022;14(10):e30091. doi:10.7759/cureus.30091
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