Lipids aka fats have been given a bad reputation but believe it or not, all of your cell membranes and a portion of your hormones are actually made of fat! The key to this nutrient though is quality over quantity.
Fats contain 9 calories per gram. Compared to proteins and carbohydrates, which both offer 4 calories per gram, fats are considered energy-dense. It is recommended that we eat about 20-35% of our daily calories from fats. The key here is not to forget that fats are more calorie-heavy than other macronutrients.
Fats are essential for proper function of all body cells and eating healthy fats (essential fatty acids and polyunsaturated fatty acids) can contribute to proper blood pressure, good heart rhythms, lower inflammation, and even appropriate blood clotting. Unfortunately, eating too much of the wrong fat (saturated fats with few essential fatty acids) can have the exact opposite effect.
To get the proper amount of healthy fats in your diet choose cooking oils like avocado and olive and focus on fats that come from fish, eggs, and plants rather than ruminant animals (those that eat grass).
What is your favorite lipid heavy food?