Lipids Functions, Types, Food Sources and Risks
Learn about lipids, their essential functions in the body, different types, common food sources, and potential health risks associated with imbalance. Understand how to include healthy fats in your diet for overall wellness.
Written by Dr. Md Yusuf Shareef
Reviewed by Dr. D Bhanu Prakash MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Last updated on 25th Aug, 2025
Introduction
Lipids are an essential part of our diet and play a crucial role in keeping our bodies healthy. However, not all lipids are the same, and understanding them can help you make better food choices. In this article, we’ll explore what lipids are, their different types, their functions in the body, food sources, and the risks associated with imbalanced lipid levels.
What Are Lipids?
Lipids are a group of fats and fat-like substances found in the body and in foods. They are vital for energy storage, cell structure, hormone production, and nutrient absorption. While some lipids are beneficial, others can be harmful if consumed in excess.
Functions of Lipids in the Body
Lipids serve several important functions:
1. Energy Storage – Fats provide a concentrated source of energy (9 calories per gram), more than carbohydrates or proteins.
2. Cell Structure – Lipids form the outer layer (membrane) of every cell in the body.
3. Hormone Production – Certain lipids help produce hormones like estrogen, testosterone, and cortisol.
4. Vitamin Absorption – Fat-soluble vitamins (A, D, E, and K) need lipids to be absorbed properly.
5. Insulation & Protection – Fats cushion organs and help maintain body temperature.
Consult a Top Heart Specialist for the best advice
Types of Lipids
Lipids can be broadly categorized into different types:
1. Triglycerides
- The most common type of fat in food and the body.
- Stored in fat cells and used for energy between meals.
- High levels can increase heart disease risk.
2. Cholesterol
A waxy substance made by the liver and obtained from food.
- HDL (High-Density Lipoprotein): "Good" cholesterol that removes excess cholesterol from blood vessels.
- LDL (Low-Density Lipoprotein): "Bad" cholesterol that can build up in arteries, increasing heart disease risk.
3. Phospholipids
- Help form cell membranes and transport fats in the bloodstream.
4. Essential Fatty Acids (Omega-3 & Omega-6)
- Omega-3s (found in fish, flaxseeds) reduce inflammation and support heart and brain health.
- Omega-6s (found in vegetable oils) are needed in moderation; excess can cause inflammation.
Food Sources of Lipids
Not all fats are created equal. Here’s a breakdown of healthy and unhealthy sources:
Healthy Fats (Unsaturated Fats)
- Monounsaturated Fats: Olive oil, avocados, nuts (almonds, cashews).
- Polyunsaturated Fats (Omega-3 & Omega-6): Fatty fish (salmon, mackerel), walnuts, flaxseeds, sunflower seeds.
Fats to Limit (Saturated & Trans Fats)
- Saturated Fats: Found in butter, cheese, red meat, coconut oil (consume in moderation).
- Trans Fats: Found in fried foods, baked goods, and processed snacks (avoid as much as possible).
Risks of Imbalanced Lipid Levels
When lipid levels are too high or too low, they can affect health in different ways:
1. High Cholesterol (Hyperlipidemia)
- Excess LDL cholesterol can lead to plaque buildup in arteries (atherosclerosis), increasing heart attack and stroke risk.
- Low HDL cholesterol means less protection against heart disease.
2. High Triglycerides
- Linked to obesity, diabetes, and metabolic syndrome.
- Can contribute to pancreatitis (inflammation of the pancreas).
3. Low Fat Intake
- May lead to deficiencies in fat-soluble vitamins (A, D, E, K).
- Can cause dry skin, hormonal imbalances, and fatigue.
Tips for Managing Healthy Lipid Levels
Some effective tips to help you maintain healthy lipid levels and support heart health naturally:
1. Eat More Healthy Fats – Include nuts, seeds, olive oil, and fatty fish in your diet.
2. Reduce Processed & Fried Foods – Avoid trans fats and limit saturated fats.
3. Exercise Regularly – Physical activity helps lower LDL and raise HDL.
4. Maintain a Healthy Weight – Excess weight can increase cholesterol and triglyceride levels.
5. Get Regular Check-ups – Blood tests (lipid profile) can monitor cholesterol and triglyceride levels.
When to See a Doctor?
If you experience symptoms like chest pain, fatigue, or have a family history of heart disease, it’s best to get your lipid levels checked.
Final Thoughts
Lipids are essential for good health, but balance is key. By choosing healthy fats, staying active, and monitoring your levels, you can keep your heart and body in great shape. If you have concerns about your cholesterol or triglycerides, don’t hesitate to seek medical advice.
Consult a Top Heart Specialist for the best advice
Consult a Top Heart Specialist for the best advice
Dr. Srinivasan K N
Cardiologist
11 Years • MD, DNB (Cardio)
Chennai
Apollo Hospitals Greams Road, Chennai
(175+ Patients)
Dr. Diganta Buragohain
Cardiologist
1 Years • "DM (Cardiology) in 2025 from NEIGRIHMS, Shillong MD (General Medicine) in 2020 Gauhati Medical College, MBBS in 2015 from Gauhati Medical College,"
Guwahati
Apollo Excelcare Hospital, Guwahati
Dr Gautam Naik
Cardiologist
12 Years • Senior ConsultMBBS, MD (General Medicine), DM (Cardiology), Interventional Cardiology Fellowship (Royal Papworth Hospital, Cambridge, UK), Structural Heart Intervention Fellowship (Barts Heart Centre, St Bartholomew's Hospital, London)
Delhi
Apollo Hospitals Indraprastha, Delhi
Dr. Rakesh Gopal
Cardiologist
22 Years • “ Trained in Trans Aortic Valve Implantation ( TAVI ) from Mehmet Akif Ersoy Hospital Istanbul, Turkey “ & MD (General Medicine), FRCP (Glasglow)DNB( Cardiology), FESC, HICR Cert (Harvard University, USA), Angioplasty Training from Washington Adventist Hospital USA, Asan Medical Centre, Seoul Korea, Board certified in Cardio Oncology, ICOS- USA
Chennai
Apollo Hospitals Heart Centre Thousand Lights, Chennai
(100+ Patients)
Dr. Raman Puri
Cardiologist
29 Years • MD, DM
Delhi
Apollo Hospitals Indraprastha, Delhi
Consult a Top Heart Specialist for the best advice
Dr. Srinivasan K N
Cardiologist
11 Years • MD, DNB (Cardio)
Chennai
Apollo Hospitals Greams Road, Chennai
(175+ Patients)
Dr. Diganta Buragohain
Cardiologist
1 Years • "DM (Cardiology) in 2025 from NEIGRIHMS, Shillong MD (General Medicine) in 2020 Gauhati Medical College, MBBS in 2015 from Gauhati Medical College,"
Guwahati
Apollo Excelcare Hospital, Guwahati
Dr Gautam Naik
Cardiologist
12 Years • Senior ConsultMBBS, MD (General Medicine), DM (Cardiology), Interventional Cardiology Fellowship (Royal Papworth Hospital, Cambridge, UK), Structural Heart Intervention Fellowship (Barts Heart Centre, St Bartholomew's Hospital, London)
Delhi
Apollo Hospitals Indraprastha, Delhi
Dr. Rakesh Gopal
Cardiologist
22 Years • “ Trained in Trans Aortic Valve Implantation ( TAVI ) from Mehmet Akif Ersoy Hospital Istanbul, Turkey “ & MD (General Medicine), FRCP (Glasglow)DNB( Cardiology), FESC, HICR Cert (Harvard University, USA), Angioplasty Training from Washington Adventist Hospital USA, Asan Medical Centre, Seoul Korea, Board certified in Cardio Oncology, ICOS- USA
Chennai
Apollo Hospitals Heart Centre Thousand Lights, Chennai
(100+ Patients)
Dr. Raman Puri
Cardiologist
29 Years • MD, DM
Delhi
Apollo Hospitals Indraprastha, Delhi
 (1).webp)