Fats: The HSN Guide to Lipids and Your Health

Fats Fats (or lipids) are, along with proteins and carbohydrates, one of the three pillars of our nutrition. Despite their historically bad reputation, they are absolutely essential for our body. Without them, we wouldn’t be able to absorb vitamins or produce vital hormones.

What are fats?

They are energy-dense nutrients (providing 9 kcal per gram, more than double that of carbohydrates). Traditionally, they were thought to serve only as an “energy reserve” when carbohydrates ran out, but their role goes far beyond that:

Structural: they form the membrane of all your cells.
Hormonal: they are the raw material for producing testosterone and estrogens.
Transport: without fat, you cannot absorb vitamins A, D, E, and K (fat-soluble).

The cholesterol myth: the word “fat” should not automatically be associated with negative effects or heart disease. The issue usually lies in the type of fat and the dietary context, not in the nutrient itself.

Types of Fats and Which Ones to Choose

Not all fats are created equal. Replacing processed fats with natural fats is the first step toward improving cardiovascular health.

1 Unsaturated fats

They are liquid at room temperature and are considered the most heart-healthy. They are divided into:

Monounsaturated: found in extra virgin olive oil, avocado, and almonds.
Polyunsaturated: this is where we find the well-known Omega-3 and Omega-6.

2 Saturated fats

They mainly come from animal sources (meat, dairy) or tropical oils (coconut).

Are they bad? for years they were demonized, but today we know that natural sources such as coconut oil or quality butter have
a place in a balanced diet.
The special case of MCTs: Medium-Chain Triglycerides (from coconut) are used as fast energy and are not easily stored as body fat.

3 Trans fats

These are industrial (hydrogenated) fats found in ultra-processed foods. They are the only fats you should eliminate 100% from your diet.

Essential fatty acids and the power of omegas

There are fats that your body cannot produce and must be obtained through diet. They are called essential fatty acids.

Type	Benefit	Sources
Omega 3 (EPA/DHA)	Powerful anti-inflammatory, brain and visual health	Fatty fish, Krill Oil, Algae (Vegan)
Omega 6	Necessary pro-inflammatory (in balance)	Vegetable oils, seeds
Omega 9	Cardiovascular health (reduces LDL)	Olive oil

Are you getting enough Omega-3? Most of the population has an Omega-3 deficiency compared to an excess of Omega-6.

Fats and athletic performance (Keto & CLA)

In the fitness world, fats are strategic tools:

Ketogenic diet (Keto): it is based on using fat as the main fuel instead of glucose. Here, MCTs (Medium-Chain Triglycerides) are star supplements for providing immediate mental and physical energy.
Weight loss: although it may seem contradictory, certain fatty acids such as CLA (Conjugated Linoleic Acid) help with fat mobilization and muscle mass maintenance.