# Are all dietary fats harmful to health, or are there beneficial types to include in our diet? Canonical page: https://clinicsjo.com/en/faq/are-all-dietary-fats-bad-for-health-or-are-there-beneficial-types-to-include-in-our-diet Language: en Category: nutrition Publisher: ClinicsJo Published: 2026-09-13T08:09:51.451Z Content updated: 2026-09-13T08:09:51.451Z Translation (ar): https://clinicsjo.com/ar/faq/are-all-dietary-fats-bad-for-health-or-are-there-beneficial-types-to-include-in-our-diet Not all dietary fats are harmful to health; in fact, the body requires a certain amount of fat to perform its vital functions. Fats provide the body with energy and help it absorb essential vitamins such as vitamins A, D, E, and K, which are stored in the liver and adipose tissue. Fats also play an important role in building cell membranes, insulating the body, protecting vital organs, and are involved in chemical reactions that control growth, immune function, and reproduction. However, consuming excessive amounts of fat, especially unhealthy types, can lead to health problems such as weight gain and high cholesterol levels, which increase the risk of heart disease and stroke [\[1\]]()[\[2\]](). ## Types of fat to avoid One should try to avoid specific types of fats due to their negative impact on health, particularly on cholesterol levels and heart health. Among the most prominent of these types are: - **Trans Fats:** Trans fats are considered among the most dangerous types of fat. These fats are usually found in partially hydrogenated vegetable oils and are used in the manufacturing of many processed foods such as crackers, biscuits, snacks, and fried foods. Many countries have taken steps to reduce the use of partially hydrogenated oils in foods [\[1\]](). - **Saturated Fats:** Saturated fats are found primarily in animal products such as butter, ghee (clarified butter), and solid fats. Although the body needs a small amount of them, consuming them in excess can raise levels of harmful cholesterol in the blood [\[1\]](). ## Healthy fats and their sources Conversely, there are types of fat that are considered beneficial for health and should be included in the diet. These fats are known as unsaturated fats: - **Monounsaturated Fats:** These fats are found in oils such as olive oil, canola oil, sesame oil, and sunflower oil. They contribute to lowering harmful cholesterol levels and improving heart health [\[1\]](). - **Polyunsaturated Fats:** These fats include omega-3 and omega-6 fatty acids. - **Omega-3 fatty acids:** These are a group of polyunsaturated fatty acids essential for various bodily functions. The EPA and DHA types of omega-3 are found in seafood, such as fatty fish (salmon, tuna, trout) and shellfish (crabs, mussels, oysters). While the ALA type of omega-3 is found in certain vegetable oils (such as canola oil and soybean oil). Evidence suggests that consuming seafood at least once a week reduces the risk of death from heart disease [\[3\]](). ## Recommended quantity of saturated fat There is no universal standard recommendation for all individuals regarding the maximum grams of saturated fat per day, as needs vary based on age, sex, physical activity level, and general health status. However, health recommendations emphasize the necessity of reducing saturated fat intake as much as possible and replacing it with healthy unsaturated fats to maintain cardiovascular health [\[1\]](). ## Are omega-3 supplements necessary? While it is recommended to include omega-3-rich seafood in a heart-healthy diet, the benefits of omega-3 dietary supplements are not definitively clear. Supplements containing EPA and DHA have not shown proven protection against heart disease. However, they may be modestly helpful in alleviating symptoms of rheumatoid arthritis, such as reducing morning stiffness, joint swelling, and pain [\[3\]](). If you are considering taking omega-3 supplements, it is important to consult your healthcare provider, especially if you are pregnant or breastfeeding, taking medications that affect blood clotting, or have a seafood allergy [\[3\]](). To view more information on how to choose a healthy diet, you can visit [Healthy Dietary Fats for Heart Health (Arabic)](). ## Medical references - [Dietary Fats]() - [What Do Fats Do in the Body?]() - [7 Things To Know About Omega-3 Fatty Acids]() General health education; not a substitute for individualized clinical assessment. Citation URL: https://clinicsjo.com/en/faq/are-all-dietary-fats-bad-for-health-or-are-there-beneficial-types-to-include-in-our-diet#answer