Fat is one of the three main macronutrients (along with protein and carbohydrates). There are two main types of fats: saturated and unsaturated fat. Saturated fats are typically found in dairy products, meat, and pastries. Unsaturated fats come from fish (e.g. polyunsaturated fats such as Omega-3, Omega-6), oils (e.g. monounsaturated fats such as canola oil, olive oil), and nuts (e.g. almonds, cashew). Another type of fat is trans fat. Trans fats are found in packaged foods; these are initially unsaturated fats that are processed and gets converted into saturated fats.

Health Functions
Fat is one of the major forms of stored energy in our bodies. Fat is a fuel source so that the body can perform its functions. It also provides insulation and is a carrier of other nutrients. It is also an important structural component in the body.

Disease Risk Reduction
High consumption of saturated fats and trans fats is known to cause cardiovascular problems and high cholesterol levels. On the other hand, unsaturated fat is good for the body and lowers the risk for cardiovascular diseases.

Groups at Risk
People who have excess stored fat are typically overweight or obese, possibly the result of a high-fat diet and sedentary lifestyle.

Intake Recommendations
It is essential to replace saturated fats with unsaturated fats to maintain good health. Most food sources have a combination of saturated and unsaturated fats; the best strategy is to choose those with higher unsaturated fats than saturated fats. In general, your fat intake should not exceed 30% of your total calories. For example, if you consume 2,000 calories per day, you can only consume up to 65 grams of fat.

7D VARIETY Recommendations
Energy Dates are very low in fat. A cup of chopped Energy Dates only contains 0.57 grams of unsaturated fats. It is recommended for people practicing a low-fat diet since unsaturated fat is good for the body. 7D VARIETY recommends you to consume good fats. The key is to choose plant-based sources of unsaturated fats which can help lower cholesterol and decrease the risk for heart disease. If you are trying to reduce your LDL cholesterol level, 7D VARIETY also recommends you to choose Energy Dates as an alternative dessert, instead of cakes and pastries (which have high amounts of bad fats).