#Fats #Fat # Practical Application Fats are a #macronutrient yielding 9 calories per gram. They are used for energy and Our bodies store fat when we consume excess calories. Fats are critically important and should be consumed with the following in mind: 1. Essential Fatty Acids (Omega-6s and Omega-3s) are a subgroup of Polyunsaturated Fats and HAVE to be consumed, preferably at a ratio of 4:1 or lower (Omega-6:Omega-3). Omega-3 foods: fatty fish like salmon, mackerel, and sardines, as well as plant-based sources such as flaxseeds, chia seeds, walnuts, edamame, avocados. Omega-6 foods: nuts (walnuts, almonds, cashews), seeds (sunflower, pumpkin, hemp), and eggs. 2. 20%-30% of your calories should come from fat, with no more than 10% coming from saturated fat. Good fat sources include fish, nuts, seeds, avocados and eggs. # Fat, Technically # Saturated Fats - **Structure:** Solid at room temp, single bonds in carbon chain. - **Benefits:** Stable for cooking (high smoke point), supports testosterone production, and provides dense energy. Not essential—your body can make these from carbs or protein via de novo lipogenesis. Moderate intake fits a balanced diet (recommended not to exceed 10% of daily calories[^1]). - **Sources:** Cheese (cheddar, feta), butter, coconut oil, lean red meats (beef, lamb), lard, ghee, palm oil, dark chocolate (70%+ cocoa). # Unsaturated Fats - **Structure:** Liquid at room temp, double bonds (mono- or poly-). - **Benefits:** Lowers LDL cholesterol, reduces inflammation, supports heart and brain health. Includes essential fatty acids (below) you must eat, as your body lacks enzymes to synthesize them[^3]. ## Monounsaturated Fats (MUFAs) - **Structure:** One double bond—stable and less reactive. - **Benefits:** Aids cholesterol balance, resists oxidation—not essential (body can make them). - **Sources:** Olive oil, avocado, nuts (almonds, pecans, hazelnuts, macadamias), peanut oil, canola oil. ## Polyunsaturated Fats (PUFAs) - **Structure:** Multiple double bonds—more reactive, includes essential fatty acids. - **Benefits:** Supports cell membranes, provides EFAs vital for long-term health—essential because you can’t produce them. - **Sources:** Seeds (sunflower, sesame), tahini, some oils (soybean, corn, safflower). ### Essential Fatty Acids (EFAs) - **What They Are:** Omega-3 (e.g. ALA, EPA, DHA) and Omega-6 (e.g. LA)—PUFAs your body can’t synthesize. - **Benefits:** Omega-3s fight inflammation, boost cognition, protect arteries; Omega-6s aid cell growth but need balance (modern diets skew high). Essential due to missing desaturase enzymes. - **Good Ratios:** Aim for 4:1 or lower (Omega-6:Omega-3) to avoid inflammation[^2]. - **Sources:** - **Omega-3:** Fatty fish (salmon, sardines, mackerel, trout, anchovies), flaxseeds, chia seeds, hemp seeds, walnuts, algae oil, edamame. - **Omega-6:** Nuts (cashews, pistachios), seeds (pumpkin, sunflower), some oils (soybean, corn, safflower), evening primrose oil, borage oil. # Top Sources of Healthy Fats - **Animal-Based:** Sardines, salmon, eggs (yolk), cheese (use in moderation). - **Plant-Based:** Avocado, olive oil, nuts (walnuts, almonds), seeds (pumpkin, hemp), nut butters. - **Avoid:** Trans fats (processed foods, margarine)—pro-inflammatory, heart-damaging. # Key Takeaway - **Summary:** Saturated fats offer stability and energy (non-essential); unsaturated fats (especially EFAs within PUFAs) drive long-term health and are essential. Aim for a ratio of 4:1 or lower (Omega-6:Omega-3), trackable via [Cronometer](https://cronometer.com). [^1]: American Heart Association recommends saturated fats stay below 10% of daily calories to reduce cardiovascular risk (https://www.heart.org). [^2]: Studies suggest an Omega-6:Omega-3 ratio of 4:1 or lower reduces inflammation and chronic disease risk (Simopoulos, A.P., Biomed Pharmacother, 2002). [^3]: Humans lack delta-12 and delta-15 desaturases to make PUFAs like linoleic acid and ALA (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650502/).