NOT ALL FATS ARE UNHEALTHY

You don't need to remove all fats from your diet because some of them actually help to promote good health. Fats are needed to build cell membranes, nerve covers, healthy hair and skin, and to absorb some vitamins and other nutrients. They also prevent muscle breakage during fasting or food shortage. However, it’s clever to choose the healthier types of fats and enjoy them in moderation instead of picking truly bad fats, which should be avoided. Good fats comprise monounsaturated found in olive oil, avocados, and most nuts, and polyunsaturated, contained in vegetable oils and fatty fish. Trans fat, found in margarine, shortenings, snacks, and industrial baked products are the worst fats for you. They are byproducts of a chemical process and listed as “partially hydrogenated oil” in food labels. Saturated fats are present in various foods with highly heterogeneous health effects. The best bet to reduce harm from saturated fats is replacing them with good fats or other healthy foods and to avoid exchanging them with highly processed starches or added sugars.