Do I need fats? Yes, fats are responsible for lubricating joints, and also hormones are made from fats. 20 percent of your calories should come from good fats.Fats contain nine calories per gram. For example if you consume 2000 calories a day 400 of those calories should be from fat. So about 25-35 grams per day

There are three types of fats Saturated, Polyunsaturated, and Monounsaturated.

Which fats are good?

Monounsaturated fats: These are good fats that help reduce cholesterol levels. They may also have some antioxidant properties and usually are high in essential fatty acids.

Examples: Flaxseed oil, Fish oil, canola oil, virgin olive oil

Polyunsaturated fats: Can also have a positive effect on cholesterol. These fats will also lower blood pressure and greatly reduce you chances of getting heart disease

Examples: peanuts, fish, whole grain wheat, avocato, corn

Which fats are bad?

Saturated fats:Raise cholesterol and are associated with heart disease. They are mainly found in animal products but some hydrogenated vegetable oils also have high concentrations of trans fats which have very similar properties to those of saturated fats.

Examples:coconut oil, palm oil, non dairy creamers

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