A healthy eating plan should include fats in addition to protein and carbohydrates. A tiny amount of fat delivers a high number of calories because they have more than twice as many calories per gram as proteins and carbs. But fats may definitely enhance the flavor of food, and you need to consume certain healthy fats in order to stay in good health, maintain a healthy weight, and carry out normal bodily activities.

Monounsaturated fats, which are abundant in some healthful oils like olive and canola, have been demonstrated to lower cholesterol levels, lower blood pressure, and cut the incidence of type 2 diabetes. Additionally, vitamin E, an antioxidant that helps maintain healthy skin and may help safeguard your vision, is abundant in these oils.

Omega-3 fatty acids, a type of fat that is known to lessen arthritic pain, lower triglycerides, and improve cholesterol levels, are present in canola oil, walnut oil, and flaxseed oil. Omega-3s can also decrease memory loss, protect skin from sun damage, and lessen the frequency and intensity of migraine headaches.

Few vegetable oils contain saturated fats (palm oil and palm kernel oil are two you'll see listed on packaged foods), but many spreads and condiments do, such as butter, lard, cream cheese, shortening, and salad dressings with cream or cheese as an ingredient, as well as the skin of poultry and some types of meat. Although inflammation caused by saturated fats has been linked to heart disease in the past and has been assumed to worsen other illnesses, new knowledge has rendered this connection less certain.

Therefore, even if it's still unclear whether saturated fats are actually as harmful as they were previously portrayed to be, it's still important to practice moderation until the additional study is done.

The absolute worst kind of fat is trans-fat. Despite the small amounts of naturally occurring trans-fat found in meat and dairy products, the majority of trans fats consumed in the US diet are manufactured. These artificial trans fats, which are used to increase the shelf life of various baked goods and deep-frying oils, are created by adding hydrogen to vegetable oils. Trans fats increase your risk of heart disease even more than saturated fats because they boost your bad (LDL) cholesterol and lower your good (HDL) cholesterol. Additionally, they increase the risk of type 2 diabetes and inflammation, both of which can exacerbate arthritis pain. Stick margarine should be avoided because it often contains trans fats. Many soft tub margarine brands, though, are currently trans-fat-free. Make sure the label states "0 g trans-fat" and that there are no hydrogenated oils included in the ingredients panel to select healthy spreads.

Olive oil, canola oil, walnut oil, soft tub margarine (free of trans fats), and sterol/stanol spreads are the healthiest oils and fats.

PDO I Kimberly Tanador, RND

References:

Choosing Healthy Fats

https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm

Types of Fat: Can fats be good for You?

https://www.medicalnewstoday.com/articles/141442

Dietary Fat

https://www.betterhealth.vic.gov.au/health/healthyliving/fats-and-oils

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats