What are the American Heart Association (AHA) recommendations for calories from total fat in the diet?

December 22, 2025 •

3 min read

Despite extensive dietary guidance, a 2018 study found that nearly 80% of participants still exceeded the American Heart Association's recommended saturated fat intake. The AHA provides clear, evolving recommendations on dietary fat, focusing not just on total quantity but, more importantly, on the type of fat consumed to promote cardiovascular health.

Quick Summary

The AHA advises focusing on an overall healthy dietary pattern rather than a strict percentage for total fat intake, emphasizing healthy unsaturated fats and minimizing saturated and trans fats.

Key Points

Total Fat Flexibility: The AHA emphasizes overall healthy eating patterns over a specific total fat percentage, though aiming for a range of 20-35% is consistent with general guidelines.
Limit Saturated Fat: Aim for less than 6% of your daily calories from saturated fat, which means no more than 13 grams for a 2,000-calorie diet.
Avoid Trans Fat: Trans fats, often from partially hydrogenated oils, should be kept as low as possible due to their negative impact on cholesterol.
Choose Healthy Fats: Prioritize heart-healthy monounsaturated and polyunsaturated fats found in liquid plant oils, nuts, seeds, and fish.
Balance Your Diet: The approach to fat is part of a larger picture that includes a variety of fruits, vegetables, whole grains, and lean proteins.

AHA's Approach to Dietary Fat: Focus on Quality, Not Just Quantity

For many years, the American Heart Association emphasized limiting total fat intake to a certain percentage of daily calories, often around 30%. However, the modern approach has shifted towards a more holistic view of dietary patterns. Current AHA guidelines recognize that different types of fat have different effects on cardiovascular health. A heart-healthy diet isn't about eliminating all fat, but rather replacing unhealthy fats with healthier options. This perspective is more practical and sustainable for long-term health and weight management. The AHA encourages balancing calorie intake with calorie needs and focusing on overall dietary patterns that include a variety of nutrient-rich foods.

Limiting Saturated and Trans Fats

When it comes to fats, the AHA's primary concern is with saturated and trans fats, which negatively impact cholesterol levels. High levels of LDL ('bad') cholesterol can increase the risk of heart disease and stroke. The AHA recommends a dietary pattern that achieves less than 6% of total daily calories from saturated fat. For someone consuming 2,000 calories a day, that translates to no more than 13 grams of saturated fat.

To limit saturated fat, the AHA advises reducing consumption of certain animal-based products and tropical oils. Foods high in saturated fat include butter, cheese, red meat, and full-fat dairy. Tropical oils like coconut, palm, and palm kernel oil are also high in saturated fats. The AHA suggests replacing these with leaner protein sources and healthy liquid plant oils.

Trans fats, particularly those from partially hydrogenated oils, are especially harmful because they both raise LDL cholesterol and decrease HDL ('good') cholesterol. The AHA recommends keeping trans fat intake as low as possible. Many processed and fried foods contain trans fats, so checking nutrition labels is crucial.

Embracing Healthy Unsaturated Fats

In contrast to saturated and trans fats, monounsaturated and polyunsaturated fats have beneficial effects on heart health. The AHA supports the inclusion of these healthy fats in the diet. Replacing saturated fat with unsaturated fat can help lower LDL cholesterol and reduce the risk of heart disease.

Monounsaturated Fats: These are found in liquid plant oils and various foods. Good sources include olive oil, canola oil, peanut oil, avocados, and nuts.
Polyunsaturated Fats: These include omega-3 and omega-6 fatty acids, which the body needs but cannot produce on its own. Good sources of polyunsaturated fats include fatty fish (like salmon, mackerel, and trout), walnuts, flaxseeds, and corn and sunflower oils. The AHA recommends eating fish at least twice a week, particularly fatty fish rich in omega-3s.

Practical Tips for Fat Management

Choose Wisely: Opt for liquid non-tropical plant oils (e.g., olive, canola) instead of solid fats like butter and tropical oils.
Read Labels: Check food labels for saturated and trans fat content, especially in processed and baked goods.
Modify Cooking Methods: Prepare food by baking, grilling, or steaming rather than frying in unhealthy fats. Use healthy oils in moderation.
Rethink Proteins: Replace red and processed meats with fish, skinless poultry, beans, legumes, and nuts.
Eat Smart: Balance your overall calorie intake with physical activity to maintain a healthy weight.

Healthy vs. Unhealthy Fats: A Comparison


Feature	Unhealthy Fats (Saturated & Trans)	Healthy Fats (Mono- & Polyunsaturated)
Effect on LDL	Increases ('bad') cholesterol	Decreases ('bad') cholesterol
Effect on HDL	Trans fats may decrease ('good') cholesterol	Polyunsaturated fats can increase ('good') cholesterol
Sources	Butter, cheese, red meat, lard, palm oil, processed foods	Olive oil, nuts, seeds, avocado, fish, canola oil
State at Room Temp	Tend to be solid	Tend to be liquid
AHA Stance	Limit saturated to <6% of calories; avoid trans fats	Replace unhealthy fats with healthy options

Conclusion: Focus on the Bigger Picture

In summary, the American Heart Association's recommendations regarding dietary fat have evolved to focus on the quality of fat rather than just the quantity. While it's wise to be mindful of total fat intake as part of overall calorie management, the most significant impact on heart health comes from minimizing saturated and trans fats and increasing consumption of healthy monounsaturated and polyunsaturated fats. By adopting a broader heart-healthy dietary pattern—emphasizing fruits, vegetables, whole grains, and lean proteins—you can effectively manage your fat intake and promote long-term cardiovascular wellness. For more in-depth information, you can visit the American Heart Association website.

Frequently Asked Questions

The AHA no longer provides a rigid percentage for total fat but instead recommends focusing on an overall healthy dietary pattern. For guidance, general dietary guidelines often suggest a range of 20–35% of daily calories from fat, with an emphasis on healthy types.

The AHA recommends limiting saturated fat to less than 6% of your total daily calories. For someone on a 2,000-calorie diet, this would be about 13 grams or less per day.

Saturated fat can raise blood levels of LDL ('bad') cholesterol, which increases the risk of heart disease and stroke. The AHA advises replacing saturated fats with healthier unsaturated fats.

Healthy fats, specifically monounsaturated and polyunsaturated fats, are found in liquid plant oils (like olive, canola, and sunflower), nuts, seeds, avocados, and fatty fish (like salmon and mackerel).

Trans fats are harmful fats created during food processing that raise LDL ('bad') cholesterol and lower HDL ('good') cholesterol. The AHA advises keeping trans fat intake as low as possible, often by avoiding partially hydrogenated oils.

No, the AHA does not recommend a very-low-fat diet (<15% of calories) for the general population. The focus is on replacing unhealthy fats with healthy ones, as a diet with moderate healthy fat is crucial for overall health.

A heart-healthy dietary pattern, according to the AHA, emphasizes vegetables, fruits, whole grains, and healthy proteins (fish, nuts, legumes). It limits processed foods, added sugars, sodium, and alcohol.

You can reduce unhealthy fat intake by choosing leaner cuts of meat, opting for low-fat dairy, using liquid plant oils instead of solid fats, and reading food labels to avoid trans fats.