Fat is an important element in the human body as it enters a wide range of body functions, such as building cells, protecting the body's internal organs, maintaining body temperature, providing energy, helping to absorb certain vitamins from foods and contributing to the production of hormones necessary for its function. The right nutrition key is to have a good balance between fat and other nutrients and to choose healthy fats in the right amounts. Not all fats are harmful to health. [1] Fat types are not all types of fat in terms of health, Foods and oils combine a mixture of fatty acids, but the predominant type of fat is what makes them good or harmful, some fats are better than others, and can help to promote health, so knowing the difference between types of fat helps determine the fat to avoid, And fat to be handled moderately, and the following is an explanation of the types of fat: [2] Good fats: Unsaturated fats are healthy fats, which should be included in the diet moderately, and often foods containing these fats liquid at room temperature, Explanation of good fats: [2] [3] Monounsaturated fats: The molecules of these fats are not saturated with hydrogen atoms. Each lipid molecule has only one hydrogen atom. These fats can reduce LDL cholesterol levels and maintain good cholesterol levels (in English). HDL cholesterol levels are high, but if you do not reduce your intake of saturated fat, your cholesterol levels may remain unchanged and may reduce the risk of heart disease and monounsaturated fats: olive, olive oil, nuts, peanut butter, and avocados. Polyunsaturated fats (polyunsaturated fats): These fats are not fully saturated with hydrogen atoms. These fats are beneficial for health, especially those found in fish, called omega-3 fats. Omega-3 helps prevent heart disease by reducing Cholesterol levels and inflammation in the blood may limit the symptoms associated with joint problems, and some skin diseases. There is another type of fat, called omega-6, which is often found in vegetable oils and processed foods, and can cause excessive consumption of omega-6 to increase inflammation within Body, and sources of d Polyunsaturated Wen: Fatty fish Kalsrdin, mackerel, salmon, herring, nuts, seeds, and vegetable oils. Fat fats: Most of these fats are solid at room temperature. The following is an explanation of the types of harmful fats: Saturated fats are solid fats at room temperature and are fully saturated. Each molecule The fat intake is saturated with hydrogen atoms, and the long-term consumption of saturated fat is associated with an increase in health risks, which can cause high levels of cholesterol, which increases the risk of cardiovascular disease, strokes, and saturated fat sources: red meat and meat products, Dairy products, coconut oil, Palm oil and cocoa butter. Trans Fat: These fats are produced artificially by adding hydrogen to liquid vegetable oils to make them more solid, known as partially hydrogenated oils. These fats are not useful but cause their consumption to increase The level of bad cholesterol, lowering the level of good cholesterol, increasing the risk of heart disease, strokes three times more than the effect of other fats, in addition to the increased risk of type 2 diabetes, these fats are worse compared to natural fats, In some countries of the world, fat sources include trans fat, margarine, shortening, fried and baked foods such as cakes, pies, pastries, biscuits, pizza pies, fast food, fries, Ready-made food contains partially hydrogenated oils. The body's fat needs range from dietary fat to 20 to 35 percent of total calories, and 44 to 77 grams of fat when consuming 2,000 calories a day. Fat of total calories: [4] Fat types Calorie consumption Unsaturated monounsaturated fat 15-20% Unsaturated polyunsaturated fat 5-10% Saturated fat Less than 10% Trans fats 0% Tips for choosing healthy fats Some changes can be made On the diet by eating the foods Intake of monounsaturated and polyunsaturated fats instead of consumption of foods high in saturated fat, but should not be overheated in healthy fats; to contain all types of fat on high calories, and the following points show some tips for choosing healthy fats: [5] Avoid trans fats, Check that the list of ingredients does not contain partially hydrogenated fats and look for the amount of trans fat in the nutritional value table. Trans fat can be listed as 0%, but contains less than 0.5 g of trans fat. Use an oil like olive oil instead of as hard as butter. Eat fish instead of meat at least twice a week for healthy omega-3 fats, and stir them instead of frying them. Selection of meat-free of blood