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store energy, for one thing. Fats are also used to break down certain vitamins and transport them around the body. And they are also a key part of what makes food taste good in the first place. So, is fat bad for you or is it good? Should you be eating less fat? Or more? The answer to all these questions is yes—but it all depends which type of fat you’re talking about, and how much of it you are eating. Unsaturated fats are the good fats, and they come in two types: monounsaturated and polyunsaturated. The very healthiest are monounsaturated; sources include olive and canola oils, avocados, and nuts. They provide nutrients your body needs while helping to lower cholesterol levels. The heart-healthy Mediterranean diet is famous for its high levels of unsaturated fat. (See chapter 2 for more on this topic.) Usually, when people talk about how bad fat is, they’re talking about the saturated fat that you find in red meat and dairy products. Saturated fats are usually solid unless they are heated. Butter is a saturated fat, for example. Cheese also tends to be high in saturated fat. Saturated fats have a bad reputation because they can have a very negative impact on heart health. This is why you’ll hear people talk about “lean meat” being a part of a healthy diet—meat can be a good source of protein, but it can sometimes be high in saturated fat; the word lean refers to meat that is (somewhat) lower in the unhealthy type of fat. It’s worth noting that not all saturated fats are created equal—the saturated fat in dairy products does not (according to recent research) appear to be as bad for you as, say, the saturated fat in bacon. Still, the American Heart Association recommends limiting how much saturated fat you consume and replacing saturated fats with unsaturated ones whenever possible.

The Basics of Food and Nutrition

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