FaT can Be YouR fRIeNd,,

Without fat, your body can't absorb some anti oxidants, such as lycopene, beta- carotene and vitamins D, K, and E. New research also suggest that very low - fat diets may not effective in the long run. People who follow a moderate - fat, Reduced - calorie eating plan feel more satisfied and are better able to stick with a diet than people who restrict their fat intake to less than 20 percent of calories. But choose your fats wisely. Studies show that saturated fat, found mostly in animal foods, can raise cholesterol levels, putting you at risk for heart disease ; try to limit your saturated - fat intake to less than 10% of total calories and restrict red - met servings to just two or three a week. On the other hand, polyunsaturated fats (found in seafood) and monounsaturated fats (found in nuts, avocados and olive oil) are both heart - healthy picks ; use them as often as possible, but keep your total intake of fat below 30%.