First fat was right, then it was wrong, and now it’s right again. It’s hard to keep up with the evolving science and changing opinions on fat. You want to believe those grilled mouthwatering steaks, roast chicken, and crunchy macadamias are also good for you, but for years fat received a bad rap. Much of this stemmed from questionable science and proponents of the ideathat eating saturated fat caused or exacerbated heart disease and heart attacks.
Turns out natural dietary fats from healthy whole foods like coconut oil, grass-fed beef, olive oil, and wild-caught fishare indeed good for you! In fact,dietary fat is essentialfor survival and optimal wellness. Saturated fat, in particular, has been wrongly demonized and has since been exonerated in the literature. Studies continue to show the benefits of both saturated and unsaturated natural dietary fats. Keto dieters love those healthy fats, so let’s discuss the top five reasons to eat fat.
Vitamins A, D, E, and K are fat-soluble, which means you need dietary fat to properly absorb them during the digestive process. Without this essential dietary fat, you’re also missing out on these beneficial nutrients. Adding some form of fat to every meal can promote nutrient absorption! Fat-soluble vitamins like vitamin A provide health benefits, such as protecting vision. In fact, a deficiency of vitamin A can lead to blindness. 
Fats make you look good, too, and eating fat can make your hair shinier and stronger and accelerate hair growth! Your body needs fats to absorb minerals and vitamins that nourish your scalp from the inside.
3. Improves Cholesterol
Cholesterol’s been the talk of the town for some time now, and the topic is controversial and complex, to say the least. Growing research shows eating fats can actually increase the amount of ‘good’ cholesterol and lower the ‘bad’ cholesterol in your blood. Overall, consuming healthy natural dietary fat can improve cholesterol markers, another good reason to eat fat. 
Research also shows the cholesterol you consume in your diet has little to no effect on the cholesterol in your bloodstream. Eating more cholesterol from foods like eggs actually makes your liver produce less and stabilizes blood cholesterol.  Going keto can improve cholesterol!
4. Cell Regeneration and Function
Your cells are coated with a fatty membrane, and they need fat to function properly. Consuming fat actually helps you breathe! A substance made from saturated fat coats your lungs, and if you don’t eat enough saturated fat, it could negatively affect your lung health and breathing. Interesting studies have even started looking into the associations between asthma and fat consumption, concluding that those who ate more saturated fat experienced less asthma. 
If you’d also like healthy and glowing skin, you’ll need to chow down on those fats! Unsaturated fats help brighten skin and prevent wrinkles, and saturated fats are important for creating new skin cells to replace the dead and damaged skin cells. 
5. Fertility and Reproductive Hormones
Another excellent reason to eat fat is that it is important for maintaining hormonal balance and a healthy reproductive system. Both men and women use dietary fat to make reproductive hormones like testosteroneand estrogen. How will you ever make your reproductive hormones and reproduce without dietary fat? Some studies suggest that restriction of dietary fat can play arole in infertility
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