The Dangers and Benefits of Fats

Weight Gain

Fat is the most calorie-dense of the three macronutrients, with 9 calories per gram. If you eat excessive amounts of high-fat foods, you run the risk of gaining weight. Excessive weight gain, especially in the midsection, increases the risk for chronic diseases and it also can lead to depression and a lower self-confidence.

Increased Heart Disease Risk

Saturated and trans fats both have a negative impact on the body. Most saturated fat is found in animal products, such as beef, lamb, poultry with skin and dairy products. Trans fats are created through a chemical process called hydrogenation, in which hydrogen is added to oil and heated to a high temperature. This gives the fat a longer shelf life, and it is added to packaged foods like cakes, cookies, crackers and doughnuts. Saturated fats and trans fats contribute to higher low-density lipoprotein, or LDL, which is the bad type of cholesterol. Trans fats also lower high-density lipoprotein, or HDL, which is the good type of cholesterol. Elevated LDL cholesterol raises the risk for heart disease. When you buy packaged foods, look on the ingredient label for partially or fully hydrogenated oils, which indicates that trans fats are present.

Disease Risk Reduction

Good fat comes in the form of mono- and polyunsaturated fats, which are found in nuts, seeds, avocados, cold-water fish and olives. Oils made from olives, corn, sunflowers and vegetables remain liquid at room temperature, which indicates they are also unsaturated fats. Both of these forms come with heart-healthy benefits. Monounsaturated fats reduce LDL levels, which decreases the risk of stroke and heart disease. Omega-3 fatty acids are a type of polyunsaturated fat found in salmon, herring, flax seeds and walnuts. In addition to heart disease prevention, these fats also help with blood clotting and building cell membranes in the brain, according to the Harvard School of Public Health.

Weight Maintenance

Just as fat can cause weight gain, it can also be beneficial for weight loss or maintenance. When you eat fat, it fills you up and gives you a lasting full feeling, which will make you less apt to overeat. The key element is that you choose healthy high-fat foods like seeds, nuts and nut butters. You also do not need a lot of high-fat food to experience this satiating effect. A single ounce of almonds, for example, has about 14 grams of fat and 163 calories.

Energy During Exercise

Carbohydrates are the body's main source of energy. When you have used up your stored reserve of carbs, especially during exercise, fat works as an energy source. This usually starts to occur 20 minutes into an exercise session.

Vitamin Absorption

Vitamins A, D, E and K are fat-soluble vitamins, which rely on fat for storage and transportation throughout the body. Vitamin A helps with vision, vitamin D helps with bone strength, vitamin E boosts the immune system and vitamin K promotes blood clotting.