Fats are an important part of a balanced diet. They help your body absorb some nutrients, provide energy, and play a role in brain function. But not all fats are alike. Some are considered “good,” some are “less healthy,” and some fall in between ❶.
The goal is to include a variety of fats from nutritious sources, moderate those with a higher saturated content, and limit less healthy fats while maintaining a balanced approach to everyday meals.
This article explains the different types of dietary fats and provides practical tips for making mindful choices without eliminating fats.
What are Dietary Fats?
Dietary fats are one of the three main macronutrients, along with carbohydrates and protein. Macronutrients are nutrients your body needs in larger amounts to provide energy and support normal body functions. Fats provide about 9 calories per gram, which is more than twice the calories in carbohydrates or protein.
Fats are found in many foods. Some fats, such as those in fried or highly processed foods, are considered less nutrient-dense and are recommended in limited amounts.
Good Fats: Monounsaturated and Polyunsaturated Fats
Health professionals, including those at the American Heart Association, recommend incorporating monounsaturated and polyunsaturated fats into your diet . These fats are generally viewed as “better” options because of their nutritional profile and contribution to overall dietary patterns ❷.
Foods high in monounsaturated fats include olive oil, avocados, and a variety of nuts such as almonds, cashews, and pistachios. Seeds like pumpkin and sesame seeds are also good sources, as is algae cooking oil. These foods can be included in your diet.
Polyunsaturated fats are another type of fat often included in a balanced diet. A key group of polyunsaturated fats is omega-3 fatty acids, which the body cannot produce on its own. Omega-3s are found in foods like fatty fish, flaxseeds, chia seeds, and walnuts, and they contribute to nutrient variety in meals. ❸.
The “In-Between” Fats: Saturated Fats
Saturated fats are often called “in-between” fats because they are less strongly associated with the positive aspects of monounsaturated or polyunsaturated fats, yet they are not inherently harmful when eaten in moderation.
These fats are usually solid at room temperature and are found in foods such as butter, cheese, whole milk, fatty cuts of meat, and coconut oil.
The Dietary Guidelines for Americans suggest keeping saturated fat to 10% or less of your daily calories. Choosing healthier fats most of the time while enjoying saturated fats occasionally can help maintain a balanced diet and support overall heart health ❹.
Bad Fats: Trans Fats
Trans fats are typically considered the least favorable type of fat in the diet. They are found in fried foods, baked goods like cookies and pastries, margarine, and many processed snacks.
Trans fats may contribute to less favorable cholesterol patterns and are often created when vegetable oils are partially hydrogenated to increase stability and shelf life.
Heating oils beyond their smoke point can also produce small amounts of harmful compounds. Limiting intake of trans fats is recommended within a balanced eating pattern.
Tips for Smarter Fat Choices
Knowing which fats to limit and which to include is only the first step — how you use them in your daily routine matters too. Try these tips for choosing and cooking with fats:
- Cook with healthy oils - Opt for oils higher in monounsaturated fats, such as olive oil, avocado oil, or algae cooking oil. Oils with more polyunsaturated fats, like unrefined sunflower or soybean oil, work well in salad dressings or low-heat cooking, as they may break down more quickly at higher temperatures.
- Read food labels - Check ingredient lists for partially hydrogenated oils, which indicate the presence of trans fats. Even small amounts can add up over time.
- Opt for lean proteins - Select lean cuts of meat, skinless poultry, and fish to control saturated fat intake while still getting important nutrients.
- Healthy cooking methods - Baking, grilling, steaming, or sautéing with small amounts of healthy oils can maintain nutrient content and variety without excessive fat.
The Bottom Line
Fats are an essential component of a balanced diet, but not all fats are equal. Including monounsaturated and polyunsaturated fats more often, moderating saturated fats, and limiting trans fats can help maintain a variety of nutrients and align with healthy eating patterns.
One versatile option to include in your kitchen is algae cooking oil from Algae Cooking Club. This oil is naturally high in monounsaturated fats, even higher than olive or avocado oil, which makes it a heart-healthy choice for everyday cooking.
It’s stable at a variety of temperatures, so you can use it for sautéing, baking, or even light frying, giving you a flexible alternative to traditional oils.
