Macronutrient

Dietary Fats

Fat is an essential nutrient that provides energy and helps absorb some vitamins — but the type matters, with unsaturated fats better for health than saturated.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it is

Fat is one of the three main energy-providing nutrients. Dietary fats include saturated, unsaturated and trans fats, which affect health differently.

What it does

It provides a concentrated source of energy, helps the body absorb fat-soluble vitamins (A, D, E and K), and supplies essential fatty acids the body cannot make itself.

Good sources

Healthier unsaturated fats come from olive and rapeseed oils, nuts, seeds, avocados and oily fish. Some saturated fat comes from meat, butter and dairy.

Deficiency and who is at risk

Some fat is essential, so extremely low-fat diets can reduce absorption of fat-soluble vitamins and essential fatty acids. This is rarely a problem with a normal varied diet.

Balance

Can you have too much?

Too much fat, especially saturated fat, adds a lot of calories and can raise cholesterol and heart disease risk. UK advice is to reduce saturated fat and replace some with unsaturated fats.

Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.

Answers

Dietary Fats: frequently asked questions

Is all fat bad for me?

No. Fat is an essential nutrient, and unsaturated fats from foods like olive oil, nuts and oily fish are part of a healthy diet. It is mainly saturated and trans fats that are best limited.

What is the healthiest type of fat?

Unsaturated fats — found in vegetable oils, nuts, seeds, avocados and oily fish — are considered the healthiest, especially when they replace saturated fat.

Related

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Sources

Where this is drawn from

  • NHS — Eat well
  • British Dietetic Association (BDA)
  • UK Scientific Advisory Committee on Nutrition (SACN)

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