Learn the impact of different fats, including the benefits of unsaturated fats, the risks of trans fats and saturated fats, and how to make smart choices.
Key Takeaways:
Fat is an essential part of a healthy diet as it provides energy, supports cell function, and helps the body absorb certain nutrients. However, not all fats are created equal. Some types of fat can be beneficial, while others may increase the risk of disease.
Selecting healthy fats and incorporating them thoughtfully are some ways to keep your body well-nourished. Learn the different dietary fats, how they impact your health, and how much to include in your diet in this article.
Dietary fats are a type of nutrient found in many foods that provide energy and support various functions in the body. Fat is essential for absorbing certain vitamins, like A, D, E, and K, which are called “fat-soluble.” Fats also help protect organs and keep the skin healthy.
There are different types of dietary fats, including saturated fats, unsaturated fats, and trans fats.
Saturated fats are found in animal products and some plant oils, while unsaturated fats come from sources like olive oil, nuts, and fish. Trans fats are often found in processed foods and can be harmful to health by increasing LDL (low-density lipoprotein) cholesterol and decreasing HDL (high-density lipoprotein) cholesterol levels ❶.
You can start making small but impactful changes like cooking with healthy fats and minimizing your intake of processed foods.
Fats are an essential part of the diet, but not all fats affect the body in the same way. Some types of fat are considered healthy because they support important functions in the body, while others are linked to higher health risks when eaten in excess.
Healthy fats are mostly unsaturated fats. Monounsaturated fats, which are found in foods like olive oil, avocados, and many nuts, can help lower LDL (“bad”) cholesterol and support heart health. Polyunsaturated fats, including omega-3 fatty acids from salmon, flaxseeds, and walnuts, are important for brain function, reducing inflammation, and lowering the risk of heart disease.
Unhealthy fats include both trans fats and saturated fats. Trans fats are artificially made through a process called hydrogenation and are often found in processed and fried foods. They raise LDL cholesterol, lower HDL (“good”) cholesterol, and significantly increase the risk of heart disease, stroke, and type 2 diabetes. There is no safe level of consumption for trans fats.
Saturated fats, which are found in fatty cuts of meat, butter, and full-fat dairy, can also raise LDL cholesterol and increase the risk of heart disease. While they are not as harmful as trans fats, eating too much saturated fat is still considered a health risk. Replacing them with unsaturated fats is linked to better health outcomes ❷.
We’ll explore more about the difference between healthy and unhealthy fats below.
Unsaturated fats are known as “good fats” because they are beneficial for your health. They can be divided into two types: monounsaturated fats and polyunsaturated fats.
These fats offer several health benefits, such as:
Lowers bad cholesterol. Help reduce levels of LDL (bad) cholesterol, which lowers the risk of heart disease.
Improves heart health. Support cardiovascular health by enhancing blood vessel function and reducing inflammation.
Supports brain function. Provide essential fatty acids like omega-3s, which are needed for brain health and cognitive function.
Reduces inflammation. Help lower inflammation throughout the body, which can reduce the risk of chronic diseases.
Maintains healthy skin. Contribute to healthy skin by supporting cell structure and hydration.
Enhances nutrient absorption. Aid in the absorption of fat-soluble vitamins (A, D, E, and K).
Monounsaturated fats are found in foods like:
Polyunsaturated fats include omega-3 and omega-6 fatty acids, which are found in foods like:
Related: The Best Cooking Oil for High Cholesterol
Unhealthy fats, also known as “bad fats”, are types of fats that can harm your health when consumed in excess. They include trans fats. Eating too many of these fats can lead to serious health issues including:
A diet that is rich in saturated fats (found in both whole foods like meat and commercially prepared baked goods) can raise total cholesterol, including LDL cholesterol. Because of this connection, experts advise keeping saturated fat intake below 10% of daily calories ❸.
Saturated fats are commonly found in a variety of foods like:
Trans fats are found in a variety of processed and packaged foods like:
Not all saturated fats are equally harmful, but trans fats are almost universally considered harmful.
While a high intake of saturated fats is associated with an increased risk of heart disease, some research suggests that the saturated fats in foods like coconut oil may have a different impact compared to those in processed meats.
For example, studies indicate that C18 (stearic acid), commonly found in high-fat/processed meats, is particularly associated with a higher risk of cardiovascular disease (CVD). In contrast, the saturated fats in foods like coconut oil or dairy may have a different, less harmful impact on health ❹.
However, limiting saturated fat intake, avoiding trans fats, and focusing on unsaturated fats are generally recommended for better health.
According to the Dietary Guidelines for Americans, fat should make up no more than 20 to 35 percent of daily calories to stay within the Acceptable Macronutrient Distribution Range ❺. Children have slightly different needs and should get around 30-35% of their daily calories from fats to support their growth and development ❻.
However, it’s also important to note that although low-fat and fat-free diets were promoted in the past based on the assumption that reducing total fat intake was beneficial for health, modern research has challenged it by emphasizing the type of fat consumed rather than merely the amount.
Additionally, some adults vary their fat intake for different reasons, such as controlling their calorie consumption for weight management, dietary preferences influenced by culture or trends, and existing health conditions.
Personal experimentation and listening to one’s body can guide how much fat to include in the diet.
These foods provide essential fatty acids and offer a range of other nutritional benefits. Here are some top sources of healthy fats to focus on:
Fish are excellent sources of healthy fats, particularly omega-3 fatty acids. Try incorporating these fish into various recipes, such as grilling salmon with a side of vegetables, adding mackerel to a hearty salad, or making a sardine spread for a healthy snack!
Oils are a vital source of healthy fats, too. Among these, algae oil is a particularly valuable choice as it offers a high content of monounsaturated fats, particularly omega-9, which has anti-inflammatory effects ❼. It’s versatile for cooking due to its high smoke point and neutral flavor.
Here’s a list of oils that make excellent choices for various culinary applications:
Nuts and seeds are powerhouse foods that offer a crunchy texture and rich flavor that can enhance a variety of dishes. Try snacking on a handful of almonds or pistachios for a quick boost, adding flaxseeds or chia seeds to your smoothies for extra nutrients, or tossing walnuts and pumpkin seeds into salads.
Adding these ingredients to your meals boosts both their flavor and nutrition. For example, enjoy creamy avocados in salads or on toast, use coconuts to add a tropical twist to smoothies and desserts, or blend some acai berries into bowls for a nutrient-packed breakfast.
Here are some practical tips to help you include more healthy fats in your daily meals:
Embracing healthy fats can transform your diet in delicious ways. It’s all about choosing the right ones and adding them thoughtfully into your daily routine.
For a fantastic way to elevate your cooking with a top-tier, healthful option, consider trying Algae Cooking Club's chef-grade algae cooking oil. This versatile oil not only delivers a high content of beneficial monounsaturated fats but also offers a neutral flavor and high smoke point, which makes it perfect for your culinary adventures!
Tiffany Joy Yamut is a registered nurse with a focus on health and wellness. With over 10 years of writing experience, she combines her expertise in diet and nutrition coaching to help others adopt healthier lifestyles through balanced eating habits. A foodie at heart, Tiffany believes that food is essential to feeling your best.
