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Dietary fat is a dense fuel and a building block for cell membranes and hormones. Its health impact depends less on “how much” and more on “which kind” and the overall diet pattern. In practice, swapping saturated fats for unsaturated ones and choosing patterns like low‑carb or Mediterranean can shift weight, blood lipids, and insulin control in different ways.

• Support healthy weight loss on higher‑fat, lower‑carb diets
• Lower triglycerides and raise HDL via low‑carb or higher‑unsaturated‑fat patterns
• Manage cholesterol numbers by favoring unsaturated over saturated fats
• Improve insulin sensitivity by replacing saturated fat with mono‑ and polyunsaturated fats

Evidence

Fatty acids are the body’s long‑burn fuel and cell‑membrane building blocks. Supplemental omega‑3s (EPA and DHA) act like tiny dampers for high triglycerides and gently nudge blood pressure and heart risk. In pregnancy, they help lower the chance of preterm birth.

• Lower high triglycerides
• Support heart health
• Help maintain healthy blood pressure
• Support a healthy pregnancy (lower preterm birth risk)

Evidence