When conducting research, we can be misled by our unconscious biases. Many people are programmed to assume that all fats are bad, or that limiting or eliminating them can be good. In fact, many Americans are more focused on fat in their diet than sugar. But as our research shows, fat may not be as harmful as previously thought; and taking it out of our diets may not be as good. For more information on diet and health, please see our Nutrition Statistics main page.
Effects of Fat
Not all fats are created equal, and while many health experts seem to change their opinions over time, the raw numbers are in on many types of fat.
Despite the controversy of total fat and saturated fat, one common enemy has emerged: trans fats.
Trans fat may consist of as much as 3% of the American diet. And trans fats kill. Among 1,572 deaths in an 18,513 person study: 
Conversely to trans fats, Omega-3s have emerged as a potentially huge positive agent in fitness and health:
Adults should consume between 1.1 and 1.6 grams of Omega-3s per day. 
Benefits may include:
Sources of Fat
The most common sources of saturated fat in diets are:
Prepared entrees (even with grain as the main ingredient):