Why saturated fat is good

However, recent research has challenged the link between saturated fats and heart disease. Trans fats, however, did increase the risk. The jury is still out on saturated fat. While a diet containing too many saturated fats can increase body weight and the risk of CVD, it might not be as harmful as scientists once thought. In contrast, the health benefits of unsaturated fats are well-established. Researchers found that people from Greece and other Mediterranean regions had a low rate of heart disease compared to other locations despite consuming a relatively high-fat diet.

They may also help a person reduce the risk of rheumatoid arthritis , according to a study. Nutrition experts classify fats into three main groups: Saturated, unsaturated, and trans fats. They tend to be solid at room temperature. A meta-analysis found that medium-chain triglycerides MCTs might be the most healthful type of saturated fat. Coconut, for example, provides plenty of MCTs. Unsaturated fats contain one or more double or triple bonds between the molecules.

These fats are liquid at room temperature in oil form. They also occur in solid foods. This group breaks down further into two categories, called monounsaturated fats and polyunsaturated fats. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. A single copy of these materials may be reprinted for noncommercial personal use only. This site complies with the HONcode standard for trustworthy health information: verify here.

This content does not have an English version. This content does not have an Arabic version. See more conditions. Healthy Lifestyle Nutrition and healthy eating. Products and services. Dietary fat: Know which to choose Fat is an important part of your diet, but some kinds are healthier than others. By Mayo Clinic Staff. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information.

Please try again. Something went wrong on our side, please try again. Show references Duyff RL. Fat facts. Houghton Mifflin Harcourt; Department of Health and Human Services and U. Department of Agriculture. Accessed Feb. Dietary Reference Intakes for energy, carbohydrate, fat, fatty acids, cholesterol, protein, and amino acids. National Academies of Sciences, Engineering, and Medicine.

Saturated, unsaturated, and trans fats. Accessed Oct. Hyperlipidemia adult. Mayo Clinic; The skinny on fats. Of course, good luck and good genes can go a long way too. In short, that's more advice to eat a healthy Mediterranean-style diet — and steer clear of butter coffees, burgers and bacon. Disclaimer All content within this column is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.

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Join more than one million Future fans by liking us on Facebook , or follow us on Twitter or Instagram. If you liked this story, sign up for the weekly bbc. A small amount of fat is an essential part of a healthy, balanced diet.

Fat is a source of essential fatty acids, which the body cannot make itself. Fat helps the body absorb vitamin A , vitamin D and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats. Any fat that's not used by your body's cells or turned into energy is converted into body fat.

Likewise, unused carbohydrates and proteins are also converted into body fat. All types of fat are high in energy. A gram of fat, whether it's saturated or unsaturated, provides 9kcal 37kJ of energy compared with 4kcal 17kJ for carbohydrate and protein.

Most fats and oils contain both saturated and unsaturated fats in different proportions. As part of a healthy diet, you should try to cut down on foods and drinks that are high in saturated fats and trans fats and replace some of them with unsaturated fats. Most of them come from animal sources, including meat and dairy products, as well as some plant foods, such as palm oil and coconut oil.

Cholesterol is a fatty substance that's mostly made by the body in the liver. Eating too much saturated fats in your diet can raise "bad" LDL cholesterol in your blood , which can increase the risk of heart disease and stroke.