Fat was demonized for decades. The science is clear now: dietary fat is essential. The type of fat matters far more than the amount.

Types of dietary fat:

• Saturated fat — solid at room temp. Found in meat, butter, coconut oil. Raises LDL cholesterol in excess.
• Unsaturated fat — liquid at room temp. Heart-protective. Found in olive oil, avocado, nuts, fish.
• Trans fat — artificial, created by hydrogenation. Raises LDL, lowers HDL. Banned in most countries. Avoid completely.
• Omega-3 fatty acids — anti-inflammatory. Found in fatty fish, flaxseed, walnuts. Strongly linked to heart and brain health.

Key insight: Replacing saturated fat with unsaturated fat reduces cardiovascular risk. Replacing fat with refined carbs does not.

Reference:

Wikipedia: Fat

https://en.wikipedia.org/wiki/Fat