A Little Goes a Long Way
A little fat with each meal helps your body absorb fat-soluble vitamins that help build your immune system and strengthen bones. Fat is also a concentrated energy source your body can use during extended exercise. But a little goes a long way.
Focus on unsaturated fats from fish and plants, such as olive, canola or soybean oil, along with nuts and avocados because these fats are good for your heart. Include a small amount (2-3 tbsp) of unsaturated fat each day. Research suggests that eating too much saturated fat and trans fat can raise cholesterol and heart disease risk in some people, so limit the amount you eat.