Fat is a macromolecule, in case you are wondering. so is carbohydrates and protein, basic nutrition but ehh, not a lot of people know the nitty gritty biology of nutrition.
that will change ;]
There are two basic kinds: saturated (hard, solid at room temp) and unsaturated fat. It is neither essential to eat saturated fat, nor ideal to eat too much. The main sources are meat and dairy products. There are also two kinds of unsaturated fats: monounsaturated, of which olive oil is a rich source; and polyunsaturated fats, found in nut and seed oils and fish.
Certain polyunsaturated fats, called linoleic and linolenic acid or Omega-6 and Omega-3 oils, are vital for the brain and nervous system, immune system, cardiovascular system, and skin. A common sign of deficiency of these substnaces is dry skin. The optimal diet provides a balance of these two essential fats. Pumpkin and flax seeds are rich in linolenic acid (Omega-3), while seame and sunflower seeds are rich in linoleic acid (Omega-6). Linolenic acid is converted in the body into DHA and EPA, which are also found in mackerel, herring, salmon, and tuna. These essential fats are easily destroyed by heating or exposure to oxygen, so having a frexh daily source is important.
Processed foods often contain hardened or "hydrogenated" polyunsaturated fats. These are worse for you than saturated fat and are best avoided.
Eat one tablespoon of cold-pressed seed oil (sesame, sunflower, pumpkin, flax seed, etc.) or one heaping tablespoon of ground seeds a day.
Avoid fried food, burnt or browned fat, saturated, and hydrogenated fat
i'm also willing to answer questions about any topic, i don't have formal training but i think i can handle most non-specific questions