Fats have earned unfair reputation as being unhealthy and the one responsible for the obesity… It is not true. The only negative side of fats from the weight management prospective is the fact that most fats are energy dense, meaning that small volumes of fatty food may have high calories per volume or per weight. This is the only negative aspect of fats for our weight! Fats do not have tendency to be deposited as a body fat right away, as is the case with bad proteins, they do not stimulate insulin production, they produce reasonable satiety. The only think about fats is portion control. They do not get dissolved in water, they do not have fibers or other fillers, when you have a tablespoon of fat – you have a tablespoon of fat = 120 calories in a very small volume.
P.S. We can leave the topic about fats from a cardiovascular prospective to a different discussions, let’s just say that there are good fats for heart (omega-3 fatty acids, most vegetable oils), bad for our heart (trans-fats for sure, usually in artificially hydrogenated oils, most of them are being actively removed from the market lately), and debatable or neutral from cardiovascular prospective (animal fats and some vegetable fats like coconut oil). Omega-3 fatty acids are essential fatty acids, it means that our body is unable to synthesize them, just like we can not produce the vitamins, we need to have them in our diet. For simplicity – most liquid vegetable fats and fats from sea products are good, most hard and animal fats are debatable and at the moment better be used in moderation or avoided.