Fats and oils are essential for our health, providing energy, aiding in vitamin absorption, and protecting cells. Good sources include nuts, avocado, meat, and oils from vegetables and fish. Low intakes of saturated and trans fats are important to avoid health issues. Conversely, consuming mono and polyunsaturated fats, found in olive and avocado oils, for example, can reduce the risk of heart disease. A balanced intake of fats and oils is crucial to maintaining good health.