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Avoiding fat? 7 reasons you shouldn't

Eating the right kind of dietary fat can help you boost your memory, lower your cholesterol levels, and so much more.

Updated on September 14, 2022

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In the wake of trendy diets that promote eating little to no fat, this essential nutrient has gotten a bad rap. 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 aShow More

Eggs and avocado on toast
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Healthy fats help lower cholesterol

Heart disease is the leading cause of death among American adults, with nearly 700,000 reported deaths in 2020. High levels of LDL are a leading risk factor for heart disease. Cholesterol levels are affected by several factors, including diet, weight, physical activity level, age, sex, and familyShow More

rice and salmon bowl with vegetables
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Unsaturated fats regulate hormones

Hormones are chemicals that work to aid various body functions and processes, from growth to sexual function to mood. These chemicals can be affected by age, stress, medical conditions, and even your diet. 

When your hormones are out of whack, your body doesn’t function the way it should. TooShow More

woman at home computer wearing glasses and eating nuts
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Fat keeps you fuller, longer

When eaten in small portions, healthy fats may help you slim down because they keep you feeling fuller for longer. 

If you’re looking to sate hunger, try snacking on a handful of nuts, like almonds or walnuts. Stick to one serving, which translates to about 23 almonds or 13 walnut halves.

Dr.Show More

healthy fats
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Monounsaturated fat slows atherosclerosis

Atherosclerosis, characterized by the buildup of fatty plaque in the arteries, can result in heart, kidney, or peripheral artery disease. People who smoke, those with high cholesterol, or who have high blood pressure are at an elevated risk of developing atherosclerosis. Addressing those healthShow More

happy couple cooking salmon in kitchen
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Healthy fats boost vitamin absorption

We need a wide variety of vitamins and minerals to function properly. When our bodies can’t make these on their own, we can get them through foods and dietary supplements.

But there’s more to getting some vitamins, like vitamin E, than simply eating vitamin-rich foods. Vitamin E is a fat-solubleShow More

healthy fish dinner
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Omega-3 fatty acid sharpens your memory

Research suggests that omega-3s, the fatty acids found in fish, can help boost memory and improve cognition. A 2018 study published in the European Journal of Nutrition found that higher fatty fish consumption slowed decline in cognitive function and memory in a group of Dutch adults. 

TheShow More

elderly woman hugging her mom
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Fatty fish helps fight dementia

Healthy fats have even more brain-boosting benefits. Research suggests that consumption of omega-3 fatty acids, particularly a component called docosahexaenoic acid (DHA), can decrease your risk of developing Alzheimer’s disease. Alzheimer’s, the most common form of dementia, is a progressiveShow More

meals in storage containers
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Healthy Ways to Add Fat to Your Diet

We know our bodies need healthy fats to thrive. Fortunately, there are many flavorful ways to enjoy your daily dose of healthy fats:

  • Toss a tablespoon of chopped walnuts into your lunchtime salad. Add a drizzle of olive oil for an extra boost.
  • Top your morning eggs with a few slices of ripe
  • Show More
Slideshow sources open slideshow sources

MedlinePlus. Facts about saturated fats. National Library of Medicine. Last reviewed May 26, 2020. Accessed August 6, 2022.
MedlinePlus. Facts about trans fats. National Library of Medicine. Last reviewed May 26, 2020. Accessed August 6, 2022.
Food and Drug Administration. Trans fat. Accessed August 6, 2022.
MedlinePlus. Facts about monounsaturated fats. National Library of Medicine. Last reviewed May 26, 2020. Accessed August 6, 2022.
MedlinePlus. Facts about polyunsaturated fats. National Library of Medicine. Last reviewed May 26, 2020. Accessed August 6, 2022.
Centers for Disease Control and Prevention. Last reviewed July 15, 2022. Accessed August 6, 2022.
Whittaker J, Wu K. Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. J Steroid Biochem Mol Biol. 2021 Jun;210:105878. doi: 10.1016/j.jsbmb.2021.105878
Prentice RL, Aragaki AK, et al. Low-Fat Dietary Pattern among Postmenopausal Women Influences Long-Term Cancer, Cardiovascular Disease, and Diabetes Outcomes. J Nutr. 2019 Sep 1;149(9):1565-1574. doi: 10.1093/jn/nxz107
Department of Agriculture. Dietary Guidelines for Americans 2020-2025 – Making Every Bite Count with the Dietary Guidelines for Americans, Ninth Edition. Accessed August 6, 2022.
Lodi M, Kiehl A, et al. Lipid Intake and Breast Cancer Risk: Is There a Link? A New Focus and Meta-Analysis. Eur J Breast Health. 2022 Apr 1;18(2):108-126. doi: 10.4274/ejbh.galenos.2021.2021-11-2
Mendoza-Herrera K, Florio AA, et al. The Leptin System and Diet: A Mini Review of the Current Evidence. Front Endocrinol (Lausanne). 2021 Nov 24;12:749050. doi: 10.3389/fendo.2021.749050
Dawson-Hughes B, Harris SS, et al. Dietary fat increases vitamin D-3 absorption. J Acad Nutr Diet. 2015 Feb;115(2):225-230. doi: 10.1016/j.jand.2014.09.014
National Cancer Institute. Fat-soluble vitamin. Accessed August 6, 2022.
Nooyens ACJ, van Gelder BM, Bueno-de-Mesquita HB, et al. Fish consumption, intake of fats and cognitive decline at middle and older age: the Doetinchem Cohort Study. Eur J Nutr. 2018 Jun;57(4):1667-1675. doi: 10.1007/s00394-017-1453-8
Centers for Disease Control and Prevention. Alzheimer’s Disease and Related Dementias. Last reviewed October 26, 2020. Accessed August 6, 2022.
American Heart Association. Fish and Omega-3 Fatty Acids. Last reviewed November 1, 2021. Accessed August 6, 2022.
Harvard Health Blog. A Practical Guide to the Mediterranean Diet. Harvard Health Publishing. Published March 21, 2019. Accessed August 6, 2022.
Bégin ME, Plourde M, Pifferi F, et al. What Is the Link between Docosahexaenoic Acid, Cognitive Impairment, and Alzheimer’s Disease in the Elderly? In: Montmayeur JP, le Coutre J, editors. Fat Detection: Taste, Texture, and Post Ingestive Effects. Boca Raton (FL): CRC Press/Taylor & Francis; 2010. Chapter 19.
Office of Dietary Supplements. Omega-3 Fatty Acids. National Institutes of Health. Last updated July 18, 2022. Accessed August 6, 2022.
Guarneiri LL, Paton CM, Cooper JA. Pecan-Enriched Diets Alter Cholesterol Profiles and Triglycerides in Adults at Risk for Cardiovascular Disease in a Randomized, Controlled Trial. J Nutr. 2021 Oct 1;151(10):3091-3101.
Xiao Y, Xia J, et al. Associations between dietary patterns and the risk of breast cancer: a systematic review and meta-analysis of observational studies. Breast Cancer Res. 2019 Jan 29;21(1):16.

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