Fat intake should be a 30-35% of total energy intake, which is 35-65 g per day. It is the macro-nutrient that provides more energy (9 kcal / g), however, which means less spending and lower storage satiating effect. Foods rich in lipids have high palatability and stimulate appetite.

The dietary component most often increases cholesterol levels is saturated fat, such as fatty acids myristic, palmitic and lauric. Saturated fatty acids (found in butter, bacon, sausages …) should be eaten in containing less than 10% of total lipids by increasing the levels of LDL-cholesterol and decrease HDL-cholesterol.

Monounsaturated fatty acids (olive oil) should provide 10-15% of the total lipid content, whereas polyunsaturated fatty acids (oily fish) should not exceed 10% of total ingested lagrasa.

The contribution of each of the types of fat should mean:

- Saturated fatty acids ………………………. 8-10%

- Monounsaturated fatty acids …………… 15%

- Polyunsaturated fatty acids ……………….. Less than 10%

- Cholesterol ………………………………………… … Less than 300 mg / day

Balanced diet regarding fat

The following are some recommendations that should follow a balanced diet in terms of fats:

1. Limit consumption of animal fats by choosing

mainly lean parts.

2. Limit consumption of meats.

3. Limit consumption of bakery products, pastry and ice cream that contain saturated fat, like coconut and palm oils, although they are of plant origin.

4. Limit consumption of dairy fat, preferably consuming

low-fat products.

5. The oil of choice is oil, virgin type recommended by the increased antioxidant capacity (by its content of oleic acid, tocopherol and phenolic compounds), as a second option should be used seed oils such as sunflower, corn and soybeans.

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