Consuming the right fats, in the right quantities, is crucial
Your body legitimately requires fat to survive. In fact, some of your body's fat stores are termed "essential fat," because reducing your body-fat percentage below these levels can interfere with your ability to function properly. Namely, fat plays a role in:
- Storing the fat-soluble vitamins A, D, E, and K
- Protecting your internal organs
- Providing energy for daily activity
- Supporting brain function
- Facilitating cell signaling and communication
How to make fat work for you
First things first, ditch your all-or-nothin' attitude. You shouldn't feel guilty every time you down a slice of pizza because "OMG, all the fat!" Nor should you eat a dozen donuts with the flippancy of "It's fine! Don't you know fat is good for you now?" Again, the truth lies somewhere in the middle.
Salter says, "It's important to make unsaturated fats the focus. Examples include nuts, seeds, nut butters, avocado, fatty fish (salmon, tuna, mackerel), egg yolks, olive and canola oil. Unsaturated fats have a positive impact on heart health, blood lipid levels, and possess anti-inflammatory properties."