Should all fats be eliminated from your diet?

"I completely cut out animal fat and other fats, switching to vegetable oils to lose weight, but I often get hungry at night. Should I completely avoid fats?" asks Tung, 22, from Hanoi.

Many people view dietary fat as the primary culprit behind high blood fat, atherosclerosis, and cardiovascular disease. This perception often leads individuals to drastically reduce or eliminate animal fats in favor of vegetable oils, olive oil, fatty fish, and omega-3 supplements.

However, from a physiological perspective, fat is not inherently bad; in fact, it is essential. Our bodies require fat for crucial functions such as building cell membranes, synthesizing steroid hormones, absorbing essential vitamins A, D, E, K, and storing energy. Therefore, the core question is not whether to consume fat, but rather what types, how much, and how to prepare it.

Many household meals frequently feature white rice, fried dishes, and reused cooking oil, while beneficial sources like fatty fish, nuts, and high-quality oils are often underrepresented. To adopt a healthier approach, minimize deep-frying and avoid reusing cooking oil. Instead, prioritize boiling, steaming, braising, and quick stir-frying with minimal oil. Incorporate olive oil and canola oil into daily cooking; use small amounts of animal fat for flavor, but do not overindulge. Increase your intake of fish and green vegetables, and ensure that refined carbohydrate portions are not excessively large.

It is crucial to prioritize unsaturated fats, which benefit the body, while limiting harmful saturated and trans fats. This means reducing consumption of processed foods high in unhealthy fats, such as: snacks, french fries, chips, fried chicken, grilled meat, and pizza. Beyond dietary adjustments, regular physical activity is vital, as it helps the body metabolize fatty acids more effectively.