From the Research
Fat is a macronutrient that serves as an essential energy source for the body, providing 9 calories per gram, and it is recommended to limit saturated fat intake to <10% of total daily energy for the general healthy population and further to 5-6% for patients with hypercholesterolemia.
Definition and Role of Fat
Fat consists of molecules called triglycerides, which are made up of fatty acids attached to a glycerol backbone. Fats play crucial roles in the body beyond energy storage, including insulating and protecting organs, supporting cell membrane structure, aiding in the absorption of fat-soluble vitamins (A, D, E, and K), and contributing to hormone production 1.
Types of Fats
There are different types of fats:
- Saturated fats (found in animal products and some plant oils)
- Unsaturated fats (found in plant oils, nuts, and fish)
- Trans fats (mostly artificial and found in processed foods) While all fats are calorie-dense, unsaturated fats are generally considered healthier as they can help improve cholesterol levels when consumed in moderation, whereas excessive saturated and trans fats may increase risk of heart disease 2.
Dietary Recommendations
A balanced diet typically includes moderate amounts of fat, with emphasis on healthier unsaturated sources. The current evidence supports the recommendation to limit SFA intake to <10% of total daily energy for the general healthy population and further to 5-6% for patients with hypercholesterolemia 2. Results from observational studies demonstrate that dietary patterns with lower average intakes of SFA are associated with favorable cardiovascular outcomes 2.
Key Points to Consider
- Fat is an essential macronutrient for the body
- Different types of fats have different effects on health
- Unsaturated fats are generally considered healthier than saturated and trans fats
- Limiting saturated fat intake is recommended for reducing the risk of heart disease
- A balanced diet with moderate amounts of healthier fats is essential for overall health 3, 4, 5.