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.
What are Dietary Fats?
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.
Healthy Fats vs. Unhealthy Fats
Some fats are generally considered good or bad, while others are more nuanced depending on the context. For example, trans fats are harmful — they have no health benefits and there is no safe level of consumption for them. Meanwhile, saturated fats may not be as harmful as once believed, especially when compared to trans fats or a diet high in refined carbohydrates and sugars ❷.
We’ll explore more about the difference between healthy and unhealthy fats below.
What are Healthy Fats?
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 like
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:
- Fatty fish like salmon, mackerel, and sardines
- Flaxseeds
- Chia seeds
- Walnuts
- Soybean
- Sunflower oil
What are Unhealthy Fats?
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:
- Increased risk of heart disease. Trans fats can raise levels of LDL (bad) cholesterol in the blood, which can lead to clogged arteries and increase the risk of heart disease and stroke.
- Higher risk of Type 2 Diabetes. Consuming high amounts of trans fats can contribute to insulin resistance and increase the risk of developing type 2 diabetes.
- Weight gain and obesity. A high intake of saturated and trans fats can contribute to weight gain and obesity, as they are calorie-dense and can lead to excess calorie consumption.
- Increased inflammation. These fats can promote inflammation in the body, which is linked to various chronic diseases, including heart disease and arthritis.
- Negative impact on overall cholesterol levels. Saturated and trans fats can not only raise bad cholesterol but also lower HDL (good) cholesterol, further increasing cardiovascular risks.
Some sources mention that 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, although recent reports claim that there isn’t enough evidence regarding saturated fat intake increasing heart disease risk ❸.
Saturated fats are commonly found in a variety of foods like:
- Red meat such as beef, lamb, and pork
- Full-fat dairy products like milk, cream, cheese, butter, and yogurt
- Coconut oil
- Palm oil
Trans fats are found in a variety of processed and packaged foods like:
- Fried foods such as french fries and fried chicken
- Commercially baked goods such as doughnuts, pastries, cookies, and cakes
- Packaged snacks like chips, crackers, and popcorn
- Shortening
- Certain frozen foods like pizzas, pie crusts, and ready-to-eat meals
Are All Saturated Fats and Trans Fats Bad for Me?
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.
How Much Fat Should I Include in My Diet?
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 and which types of fat to include in the diet.
Choosing Healthy Fats
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
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!
- Salmon
- Mackerel
- Sardines
- Tuna
- Herring
- Anchovies
- Trout
Oils
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:
- Algae oil (culinary oil)
- Olive oil
- Avocado oil
- Flaxseed oil
- Walnut oil
- Sesame oil
Nuts & Seeds
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.
- Almonds
- Walnuts
- Cashews
- Pistachios
- Brazil nuts
- Macadamia nuts
- Hazelnuts
- Flaxseeds
- Chia seeds
- Hemp seeds
- Pumpkin seeds
- Sunflower seeds
Fruits & Vegetables
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.
- Avocados
- Olives
- Coconuts
- Acai Berries
- Soybeans
- Seaweed
- Pumpkin
Incorporating Healthy Fats in Your Diet
Here are some practical tips to help you include more healthy fats in your daily meals:
- Cook with oils such as algae oil, olive oil, or avocado oil.
- Snack on a handful of nuts like almonds, walnuts, or pistachios.
- Aim to eat fatty fish like salmon, mackerel, or sardines whenever you can.
- Sprinkle flax seeds, chia seeds, or hemp seeds on your cereal, yogurt, or salads.
- Opt for whole, minimally processed foods that naturally contain healthy fats.
- Try new recipes that feature healthy fats, such as salads with avocado or olive oil-based dressings, and baked goods made with nut flours or oils.
The Bottom Line
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!