Oils and fats supply calories and essential fats and help our bodies absorb fat-soluble vitamins A, D, E, and K. The type of fat consumed is as important for health as the total amount consumed. A diet low in saturated fat and trans fat can help reduce the risk of cardiovascular disease. People should consume mostly unsaturated fats (polyunsaturated and monounsaturated fats) such as vegetable oils, soft non-hydrogenated margarines, and the type of fat found in nuts, seeds, and fatty fish. These foods are important sources of essential fats (omega-3 and omega-6 fats) that cannot be synthesized by the body and must be obtained from the diet.