## The main thing is balance Fats perform important functions in the body: - Provide energy and maintain body temperature - Participate in cell growth - Protect internal organs - Help the body absorb vitamins [A](https://ul.orna.me/KOge/librarybiomarker?id=85), [D](https://ul.orna.me/KOge/librarybiomarker?id=187), E, [K](https://ul.orna.me/KOge/librarybiomarker?id=493) - Produce hormones - Inhibit the development of age-related diseases - Improve the condition of bones, skin, and hair - Support the nervous system They also improve the texture of food and enhance its flavor and aroma. > It is important to maintain a balance of nutrients in your daily diet: fats — 20-35 %, proteins — 10-35 %, carbohydrates — 45-65 %. ## Avoid saturated fats and trans fats Saturated fats are found in ===meat, poultry, dairy products, egg yolks, nuts, and certain oils including coconut oil. According to the American Heart Association's recommendations, saturated fats should make up no more than 5-6 % of the diet. They are processed to extend the shelf life of foods and make fats resistant to high temperatures. This is how trans fats are obtained, which are present in pizza, French fries, desserts, convenience foods, and chips. Saturated and trans fats contain a lot of calories and lead to weight gain, as well as increase the level of "bad" cholesterol, which provokes the development of cardiovascular disease, stroke, and diabetes. ## Prioritize unsaturated fats Unsaturated fatty acids are recognized as beneficial. They reduce the risk of cardiovascular disease, lower "bad" cholesterol, improve the elasticity of blood vessels, have an effect on lowering blood pressure, and have antioxidant and anti-inflammatory properties. Monounsaturated fatty acids are abundant in butter, avocado, olive, canola, and peanut oils, and nuts such as almonds, hazelnuts, and pecans. Polyunsaturated omega-3 fatty acids are found in fish such as salmon, mackerel, herring, and cod as well as in flax and chia seeds, rapeseed and flaxseed oils, seaweed, eggs, beans, cauliflower, spinach, and broccoli. Polyunsaturated omega-6 fatty acids are found in flaxseeds, walnuts, and vegetable oils such as corn, sunflower, and soybean. > Our body cannot synthesize omega-3 and omega-6 fatty acids, which is why they are considered essential and must come from food.