Overall, saturated fat incorporates unhealthy results on the body compared to unsaturated fat. This means unsaturated fat is a wiser dietary alternative, though there are some exceptions.

According to recent findings, consuming saturated fat may not be bad for health as researchers once thought. Fat is an important nutrient that the body needs to operate properly. Fats give energy, absorb certain vitamins and minerals, help maintain body temperature, and insulate the body's vital organs.

Dietary fat and its types

Fats are classified into 3 main types which are:

1. Saturated fat

These area unit fats that have single bonds between their molecules and area unit "saturated" with atomic number 1 molecule. They tend to be solids at room temperature, such as butter.

Food sources wealthy in saturated fat are meat and dairy farm products such as: cheese, butter, ice-cream, high-fat cuts of meat, coconut oil, palm oil, etc.

Research has found that medium-chain triglycerides (MCTs) are the most healthy kind of saturated fat. Coconut, for example, is rich in MCTs.

2. Unsaturated fat

Unsaturated fats contain one or a lot of double or triple bonds between the molecules. As oils, these fats are liquids at temperature. They are also found in solid foods. This cluster is further classified into 2 classes known as monounsaturated fats and unsaturated fats. Dietary sources of unsaturated fats include: avocados and avocado oil, olives and olive oil, peanut butter and peanut oil, fatty fish, such as salmon and mackerel, nuts and seeds, such as almonds, peanuts, cashews, and sesame seeds.

3. Trans fat

These fats are liquid fats that regenerate to solid fats throughout food process techniques. Some meats and dairy farm merchandise contain tiny amounts of trans fats, but they are usually found in processed foods. Examples of food that contain trans fats are cookies, crackers, doughnuts, and deep-fried foods.

Tips to ensure a fat-healthy diet

Some simple ways by which individuals can lower saturated fat intake and consume a lot of healthy fats in their diet include:

1. Choosing milk rather than meat, or lean meat instead of fatty cuts of meat. 

2. Being cautious of foods that claim to be "fat-free" or "low in fat." Tons of packed food contain additional sugars and refined carbohydrates to interchange the fat. These ingredients will increase calorie intake. Reducing intake of processed foods, as these tend to be high in trans fats and sugar. 

3. Grilling, baking, or steaming foods instead of deep-frying. Switching to healthy fats like sardines, avocados, olive oil, walnuts, flaxseed, and coconut products. 

Despite the abundance of analysis on dietary fats, there is still no evidence that conclusively links saturated fats with negative health outcomes such as heart disease. However, specialists agree that limiting intake of most saturated fats and intense enough unsaturated fats, like plant oils, avocado, and fish, is that the ideal approach to a healthful diet in the long-term.