Fat is the body's major energy storage system. When the energy from the food we eat and drink can't be used by our body, the body turns it into fat for later use. The body uses fat from foods for energy, to cushion organs and bones, and to make hormones and regulate blood pressure. Some fat is also necessary to maintain healthy skin, hair and nails. Thus, one should not eradicate all fat from his diet. But, also, too much fat can lead to many health problems such as heart disease, obesity, diabetes and more.

From above, we can entail that not all fats are created equal. There are the saturated fats – the unhealthy ones – and the unsaturated fats – the good and healthy ones.

Saturated Fat: Unhealthy Ones

Saturated fats, which are generally solid at room temperature, are the least healthy and tend to increase the level of cholesterol in our blood. Foods that contain saturated fat include butter, cheese, margarine, shortening, tropical oils such as coconut and palm oil, and the fats in meat and poultry skin. Consumption of these oils and foods should be limited. Otherwise, they may bring serious health diseases.

Unsaturated Fat: Healthy Ones

Unsaturated fats reduce blood cholesterol when they replace saturated fats in the diet. There are two types of unsaturated fat: monounsaturated fat and polyunsaturated fat. Monounsaturated fats have been shown to raise the level of HDL – the 'good' cholesterol that protects against heart attacks – in the blood, so in moderation they can be part of a healthy diet. This is why they are known as the good fats; although, consumption of these should also be given attention. Olive and canola oils, peanut butter and nuts are particularly high in monounsaturated fats.