I recently attended an informational session about dietary fats, the second in a series of classes being presented by faculty of the Cedar Crest College nutrition department through its outreach program.

We need some fat in our diet. Dietary fat provides energy, supports the brain, hormone and cell function and contributes to fullness and satisfaction after meals. We need fat, but not all fats affect health the same way.

Here are some myths and facts about dietary fat. The statement “all fat is bad” is a myth. It is good for the brain, cell growth and for nutrient absorption. Vitamins A, D, E and K are fat soluble, so they need fat to be absorbed in the body.

It is not true to say that “low-fat means healthy.” When fat is removed from the ingredient list, something else must be added in its place and sugar is often the added ingredient. You need to read the ingredients to see if there’s anything good and know what you are eating.

“Plant-based equals healthy” may not be true. The example we discussed was coconut oil. It is plant based but high in saturated fat and is solid at room temperature, so it should be used less often.

Some things I learned about olive oil: It contains phytonutrients that are good. It burns at lower heat than other vegetable oils because it is unrefined and contains natural plant compounds. It may be OK for sautéing but not for deep frying.

It is processed in multiple steps. The first press of the olives creates the “extra virgin” oil. It is darker and has more of the plant content and a bolder flavor. The next press creates virgin oil, it is pressed and strained. Subsequent presses create oil that is lighter in color and taste.

Other vegetable oils are more strained and can cook at a higher heat. Oils that are good for high heat are peanut, canola, soy and avocado.

As we age, our total calorie needs decrease, but nutrient value and fat quality still are important. Omega-3 fats are especially important for brain health and memory, reducing inflammation and supporting joint health. Healthy fats support skin, hormone balance and vitamin absorption and help with medication absorption.

Healthy fats to be chosen more often are found in nuts and seeds, avocado, olive oil, salmon, sardines and peanut butter.

Saturated fat intake is linked to increased cardiovascular risk. Saturated fats are found in butter, cream cheese, fatty cuts of beef and pork, coconut oil and palm oil. These fats are OK in moderation, but trans fats should be avoided.

Trans fats are solid at room temperature. They contain partially hydrogenated oils in the ingredient list and are often found in fried foods, heavy cream sauces, processed meats and packaged baked goods.

Generally speaking, the message is that your body does need some dietary fat. Saturated fats do not need to be completely eliminated; they are OK in small quantities. Trans fats are directly associated with heart disease and should be avoided. Fat contains more calories per gram (9) than protein (4) and carbohydrates (4).

When it comes to the fat in your diet, make sure you’re eating the heart-healthy kind.

Editor’s note: This article was written by Jenn Dietz.