There’s a lot of buzz about fats. Different diets will tell you to eat more, eat less, avoid some types, add in others. Headlines seem to call into question which fats are healthy and which ones are not. Should you be eating coconut oil? Is saturated fat really that bad? What oils can you cook with?

While the latest research suggests the health effects of fat may be more nuanced than we once thought (and I could probably write a 10-part series on all the latest discussions on fat), there are some basic principles you can cling to when confusion comes. Here are the fat basics for practical everyday living.

You Need Fat

Fat is a major source of energy and is needed to build every cell in your body. Fat is required to absorb fat-soluble vitamins and produce important hormones. It helps protect organs, fight inflammation, and maintain healthy skin, hair, and nails. Even if you were to remove all the fat from your diet, you still need essential omega-3 and omega-6 fatty acids. These fatty acids are critical nutrients that our bodies can’t synthesize on their own and need to be obtained through our diet (more on these below). Plus, fat helps increase satiety and boost satisfaction from your meals. Current dietary guidelines recommend getting 20 – 35 percent of your daily calories from fat.

Saturated vs Unsaturated Fat

Saturated fats are those that are solid at room temperature and commonly found in red meat, dairy, and tropical oils like coconut and palm. These fats have been linked to increased levels of LDL cholesterol and cardiovascular disease risk. Some newer research suggests not all saturated fats are created equal and may not pose as much of a risk as we once thought. But the bottom line: Saturated fat hasn’t been shown to reduce disease risk and it’s not a nutrient you want to consume in excess. Aim to keep you saturated fat intake under 10 percent of your daily calories.

On the other hand, unsaturated fats have been linked to reduced cardiovascular disease risk. Aim to replace saturated fats with unsaturated fats when possible. These healthy fats are typically liquid at room temperature and can be found in fish, vegetables, nuts, and seeds. Unsaturated fats are broken down into two categories, monounsaturated and polyunsaturated fat.

Monounsaturated Fats:

Olive oil
Peanut oil
Canola oil
Sunflower oil
Safflower oil
Avocados
Nuts and seeds

Polyunsaturated Fats (PUFAs):

These beneficial fats include the essential omega-3 and omega-6 fatty acids. Consumption of Omega-3 fatty acids has been shown to lower LDL cholesterol, blood pressure and reduce risk of heart disease. Omega-6 fatty acids when consumed in moderate amounts may help regulate metabolism, stimulate growth of skin and hair, and maintain bone health. However, excessive intakes of omega-6 fatty acids (which is the case for many Americans) may promote cardiovascular disease, cancers, and other inflammatory diseases. Aim to increase your intake of omega-3 fatty acids and you’ll likely end up balancing your omega-6 to omega-3 ratio.

Corn oil
Sunflower oil
Safflower oil
Canola oil
Soybean oil
Fatty fish (ex: salmon, mackerel)
Flaxseeds & flaxseed oil
Chia seeds
Walnuts

Ultimately, it’s important to remember that we don’t eat fats in isolation. Your diet as a whole, rather than individual fatty acids, is what is going to impact your heath and disease risk. Many sources of healthy fats also include other beneficial nutrients like fiber, vitamins, and minerals. Whereas a hamburger, which contains saturated fats, also might contain high amounts of sodium and lack nutritious fruits and vegetables. By eating a diet rich in whole foods and lower in processed foods, you will likely get the right amounts and types of fats. So don’t sweat the details.