Is it better to eat more or less fat?

October 16, 2025 •

4 min read

For years, dietary fat has received a bad reputation, with many low-fat products promoted as the healthier option. However, modern nutrition science confirms that not all fats are created equal and that consuming the right types in moderation is essential for good health. The key question isn't about eating more or less fat, but rather prioritizing healthy fats while limiting unhealthy ones.

Quick Summary

The debate over dietary fat isn't about quantity but quality. Healthy, unsaturated fats from sources like nuts, seeds, and fish are vital for brain function, vitamin absorption, and heart health. Conversely, excessive intake of saturated and trans fats can increase cholesterol and disease risk. Balancing your intake with an emphasis on good fats is crucial for a healthy diet.

Key Points

Fat quality matters most: The key to a healthy diet isn't eating more or less fat, but prioritizing healthy unsaturated fats over unhealthy saturated and trans fats.
Good fats support health: Monounsaturated fats (from olive oil, avocados) and polyunsaturated fats (omega-3s from fish, nuts) improve heart health, brain function, and aid vitamin absorption.
Bad fats increase disease risk: Excessive saturated fat (from red meat, butter) raises 'bad' LDL cholesterol, and artificial trans fats (in processed foods) significantly increase heart disease risk.
Moderation is still important: All fats are calorie-dense. Even healthy fats can contribute to weight gain if consumed in excess of your energy needs.
Read nutritional labels: Pay attention to the types of fats listed on food labels to make informed choices and limit saturated and trans fat intake.
Replace, don't just reduce: Instead of cutting out fat entirely, replace sources of saturated fat with healthier unsaturated alternatives, like swapping butter for olive oil.
Balance overall diet: Fat intake should be considered within the context of your entire diet, which should also include plenty of fruits, vegetables, whole grains, and lean proteins.

The Fundamental Role of Fat in Your Body

Before exploring whether to eat more or less fat, it's crucial to understand why fat is a necessary macronutrient. Fat plays a vital role in numerous bodily functions. It's a concentrated source of energy, providing 9 calories per gram—more than twice that of carbohydrates or protein. It is also essential for the absorption of fat-soluble vitamins (A, D, E, and K), insulation, and the protection of internal organs. Additionally, dietary fat is integral to cell growth and the production of hormones. Given these critical functions, attempting to eliminate fat from your diet entirely can be detrimental to your health.

The crucial distinction: good fats vs. bad fats

Not all fats are created equal, and this distinction is the cornerstone of modern dietary advice. The health effects of fats depend on their type and chemical structure, which influences how they affect your body, particularly cholesterol levels.

Good Fats (Unsaturated Fats): These are considered healthy fats and are liquid at room temperature. They are subcategorized into monounsaturated and polyunsaturated fats.
- Monounsaturated Fats (MUFAs): Found in olive oil, avocados, and certain nuts, MUFAs can help lower LDL ('bad') cholesterol levels while maintaining HDL ('good') cholesterol.
- Polyunsaturated Fats (PUFAs): These include essential omega-3 and omega-6 fatty acids, which the body cannot produce itself. Omega-3s, found in fatty fish, flaxseeds, and walnuts, are particularly beneficial for heart and brain health, helping to reduce inflammation and triglycerides.
Bad Fats (Saturated and Trans Fats): These fats are primarily responsible for the negative health associations with dietary fat.
- Saturated Fats: Found primarily in animal products like red meat, butter, and cheese, as well as in tropical oils like coconut and palm oil. Excessive intake of saturated fat can raise LDL cholesterol, increasing the risk of heart disease and stroke. While some saturated fat is not inherently dangerous, most dietary guidelines recommend limiting its intake to less than 10% of daily calories.
- Trans Fats: The most dangerous type of fat, trans fats, are created through a process called hydrogenation. Artificial trans fats, found in some processed and fried foods, raise LDL cholesterol and lower HDL cholesterol, significantly increasing the risk of heart disease. The FDA has banned artificial trans fats, but they can still be found in some foods.

How to balance your fat intake

Rather than fixating on a specific quantity of total fat, a more effective approach is to focus on the quality of the fats you consume. Aim for a balanced intake where healthy fats replace unhealthy ones. For most adults, health organizations like the American Heart Association and Dietary Guidelines for Americans recommend that total fat intake comprise between 20% to 35% of daily calories. However, the most important aspect is shifting your consumption away from saturated and trans fats towards unsaturated fats.

Practical strategies for healthier fat consumption

Choose leaner meats: Trim visible fat from meats, choose lean cuts, and opt for fish or poultry without skin.
Swap cooking oils: Use healthier vegetable oils like olive, canola, or sunflower oil instead of butter or coconut oil.
Incorporate more fatty fish: Aim for at least two servings of fatty fish per week, such as salmon, mackerel, or sardines, to boost your omega-3 intake.
Snack on nuts and seeds: Keep a stash of unsalted nuts and seeds like almonds, walnuts, chia, or flaxseeds for a healthy, satisfying snack.
Prioritize whole foods: Processed and fried foods are often high in unhealthy fats. Focusing on whole, unprocessed foods naturally reduces your intake of bad fats.

Comparison: Good Fats vs. Bad Fats


Aspect	Good Fats (Unsaturated)	Bad Fats (Saturated & Trans)
Types	Monounsaturated (MUFA), Polyunsaturated (PUFA)	Saturated, Trans
Source	Olive oil, avocados, nuts, seeds, fatty fish	Fatty meats, butter, cheese, processed foods, fried items
Cholesterol Effect	Lowers 'bad' LDL and raises 'good' HDL cholesterol	Raises 'bad' LDL and can lower 'good' HDL cholesterol
Health Impact	Improves heart health, supports brain function, reduces inflammation	Increases risk of heart disease, stroke, and obesity
Physical State	Liquid at room temperature	Typically solid at room temperature
Dietary Recommendation	Prioritize as primary fat source; moderate intake	Limit to less than 10% of daily calories (saturated), avoid entirely (trans)

The dangers of excessive fat intake (even healthy fat)

While shifting to healthier fats is beneficial, it is essential to remember that all types of fat are energy-dense, containing 9 calories per gram. Consuming even healthy fats in excess can lead to weight gain if overall calorie intake exceeds expenditure. Maintaining a balanced intake that aligns with your total energy needs is key to preventing weight gain and related health issues. For example, over-consuming calorie-dense foods like olive oil, nuts, and avocados, while healthy in moderation, can still contribute to excess body weight.

Conclusion: Focus on quality, not quantity

The answer to the question "is it better to eat more or less fat?" is not a simple one. The real focus should be on the type of fat consumed, not just the total amount. Eating a diet rich in healthy, unsaturated fats while minimizing unhealthy saturated and trans fats is the most effective strategy for promoting overall health, managing weight, and reducing the risk of chronic diseases like heart disease. The scientific consensus has shifted from a blanket low-fat approach to a more nuanced view that embraces the crucial role of good fats in a balanced diet.

References

For further reading on the critical role of dietary fats, the distinctions between good and bad fats, and detailed dietary recommendations, consult reputable sources like the World Health Organization and the American Heart Association. A good starting point can be found on the World Health Organization's website for guidance on healthy eating.(https://www.who.int/news-room/fact-sheets/detail/healthy-diet)

Frequently Asked Questions

Not necessarily. While low-fat products have less fat, the fat is often replaced with sugar or other additives to improve flavor and texture, resulting in a similar or even higher calorie count.

Saturated fats are typically solid at room temperature and primarily found in animal products, while unsaturated fats are liquid at room temperature and mainly from plant sources. Unsaturated fats are generally considered healthier for the heart.

Healthy unsaturated fats can help lower 'bad' LDL cholesterol and raise 'good' HDL cholesterol. In contrast, unhealthy saturated and trans fats can raise LDL cholesterol and harm heart health.

Yes. Since all fats are calorie-dense, over-consuming even healthy fats can lead to weight gain if your total calorie intake exceeds your body's energy needs. Moderation is essential.

Omega-3s are a type of polyunsaturated fat that the body cannot produce. They are essential for brain function, help reduce inflammation, and may protect against heart disease.

For most adults, health guidelines suggest that total fat should constitute 20% to 35% of daily calories. More importantly, aim to keep saturated fat intake to less than 10% of total calories.

Excellent sources of healthy fats include olive oil, avocados, nuts, seeds, and fatty fish like salmon, tuna, and mackerel.