Avoiding fat? 7 reasons you shouldn't

In the wake of trendy diets that promote eating little to no fat, this essential nutrient has gotten a bad reputation. But not all dietary fats are created equal. There are unhealthy kinds that should be limited or avoided altogether and healthy kinds that deserve a place at the dinner table. Our bodies rely on healthy fats to function well. Knowing which to choose can make a big difference in your overall well-being.

Saturated fats found in foods like beef, pork, and coconut oil are linked to high cholesterol, stroke, and heart disease. Trans fats have largely been phased out of food products in the United States, but they can still be found in certain processed and packaged foods like pastries, fried foods made with partially hydrogenated oils, and some frozen meals. Trans fats can raise levels of low-density lipoprotein (LDL, aka “bad” cholesterol), lower levels of high-density lipoprotein (HDL, aka “good” cholesterol), and increase your risk for type 2 diabetes.

What you want in your diet instead are unsaturated fats and omega-3 fatty acids, found primarily in plant products like nuts, olives and seeds, and in fish such as salmon. Both polyunsaturated fats (like omega-3 fatty acids) and monounsaturated fats help lower cholesterol levels and boost heart health. Read on for more good reasons to eat healthy fats.