Is it okay to eat a little fat? A guide to good vs. bad fats

October 7, 2025 •

4 min read

According to the World Health Organization, total fat intake should not exceed 30% of total energy intake for most adults. However, a distinction must be made between types of fats, as eating a little fat is essential for numerous bodily functions, including energy production, cell growth, and vitamin absorption. This guide will explain which fats you should embrace and which to limit for optimal health.

Quick Summary

Fat is a necessary macronutrient, but the type and amount matter significantly. Focus on consuming healthy unsaturated fats from sources like fish, nuts, seeds, and oils, while limiting or avoiding saturated and trans fats found in processed foods and some animal products. Balance is key for energy, heart health, and vitamin absorption.

Key Points

Fat is Essential: Your body needs some fat for energy, cell function, and to absorb vital vitamins (A, D, E, K), making 'a little fat' not just okay but necessary.
Good Fats vs. Bad Fats: The key is differentiating between healthy unsaturated fats (mono- and polyunsaturated) and unhealthy fats (saturated and trans fats).
Embrace Unsaturated Fats: Prioritize plant-based oils, nuts, seeds, and fatty fish for monounsaturated and polyunsaturated fats, which support heart and brain health.
Limit Saturated and Avoid Trans Fats: Restrict saturated fats from sources like red meat and butter, and actively avoid artificial trans fats found in processed foods.
Moderation is Key: Even healthy fats are calorie-dense. Consume them in appropriate portions to maintain a healthy weight while reaping their benefits.
Balance Your Diet: Replacing unhealthy fats with healthy ones, rather than with high-carb or sugary foods, is the most beneficial approach for long-term health.

The Essential Role of Dietary Fat

For decades, fat was demonized and many people adopted low-fat diets, often replacing it with refined carbohydrates and sugar. However, health experts now emphasize that dietary fat is a vital component of a balanced diet. Fats provide a concentrated source of energy, help your body absorb fat-soluble vitamins (A, D, E, and K), and are critical for brain health and hormone production. The misconception that 'all fat is bad' has been debunked, replaced with a more nuanced understanding that distinguishes between different types of fat.

Good Fats: The Heart-Healthy Choices

These are the unsaturated fats that should make up the majority of your fat intake. They are known to lower LDL ('bad') cholesterol and raise HDL ('good') cholesterol, thereby reducing the risk of heart disease and stroke.

Monounsaturated Fats (MUFAs)

These fats have one double bond in their chemical structure and are typically liquid at room temperature. They are a staple of the heart-healthy Mediterranean diet.

Sources: Olive oil, canola oil, peanut oil, avocados, and nuts like almonds, hazelnuts, and pecans.

Polyunsaturated Fats (PUFAs)

These fats have more than one double bond and are also liquid at room temperature. They are particularly beneficial because they include the essential fatty acids your body cannot produce on its own.

Sources:
- Omega-3 Fatty Acids: Found in fatty fish (salmon, mackerel, herring), flaxseeds, chia seeds, and walnuts. They are known for their anti-inflammatory properties and support for brain and heart health.
- Omega-6 Fatty Acids: Found in soybean oil, corn oil, sunflower oil, and various seeds and nuts. A balanced ratio of omega-6 to omega-3 is important for overall health.

Bad Fats: Those to Limit or Avoid

These are the fats that can harm your health when consumed in excess. They are associated with increased LDL cholesterol and a higher risk of heart disease.

Saturated Fats

Typically solid at room temperature, saturated fats are found mainly in animal products. While some saturated fat is not necessarily harmful, most health organizations recommend limiting intake to less than 10% of daily calories.

Sources: Fatty cuts of meat, sausages, bacon, butter, cream, lard, hard cheese, and coconut and palm oils. Choosing leaner cuts of meat and reduced-fat dairy can help manage intake.

Trans Fats

The worst type of fat for your health. Most trans fats are created during the process of partial hydrogenation and have been banned from many food products due to their severe negative impact on cholesterol levels and risk of heart disease.

Sources: Industrially produced trans fats were historically found in margarine, shortening, fried foods, and many processed baked goods. While regulated, it's crucial to check food labels for 'partially hydrogenated oils'. Small, naturally occurring amounts are also in meat and dairy.

Choosing Your Fats: A Quick Comparison


Feature	Unsaturated Fats ('Good')	Saturated Fats ('Bad')	Trans Fats ('Worst')
Physical State	Liquid at room temperature	Solid at room temperature	Solid at room temperature (artificially)
Effect on LDL	Lowers ('bad') cholesterol	Raises ('bad') cholesterol	Raises ('bad') cholesterol significantly
Effect on HDL	Can raise ('good') cholesterol	Little to no effect	Lowers ('good') cholesterol
Primary Sources	Plant-based foods (nuts, seeds, oils), fatty fish	Animal products (red meat, butter, cheese)	Fried foods, processed baked goods (historically)
Health Impact	Benefits heart and brain health	Increases heart disease risk in excess	Major risk factor for heart disease

Practical Tips for Incorporating Healthy Fats

Swap cooking oils: Use olive, canola, or sunflower oil instead of butter or lard for cooking.
Add nuts and seeds: Sprinkle flaxseed or chia seeds on yogurt, cereal, or salads. Snack on a handful of almonds or walnuts.
Embrace avocados: Add avocado slices to your sandwiches, salads, or make guacamole.
Eat fatty fish: Aim for at least two servings of fatty fish like salmon or mackerel per week.
Choose lean meats: Opt for lean cuts of meat and trim any visible fat to reduce saturated fat intake.
Read labels carefully: Check for trans fats and high levels of saturated fat in processed and packaged foods.

Conclusion

In summary, the notion that you must completely avoid fat is outdated. The question "Is it okay to eat a little fat?" has a resoundingly positive answer, provided you focus on the right types. Healthy unsaturated fats, such as monounsaturated and polyunsaturated, are vital for maintaining good health, supporting heart and brain function, and aiding in nutrient absorption. Conversely, limiting saturated fat and eliminating artificial trans fat is crucial for reducing cardiovascular risk. By making informed choices about the sources of fat in your diet, you can enjoy the many health benefits this essential macronutrient offers. To dive deeper into healthy eating patterns, consider exploring the Mediterranean diet, which naturally incorporates an abundance of healthy fats (https://www.who.int/news-room/questions-and-answers/item/healthy-diet---facts-on-fats).

Frequently Asked Questions

Good fats are primarily unsaturated fats (mono- and polyunsaturated) found in plant-based oils, nuts, seeds, and fish, which benefit heart health. Bad fats are saturated and trans fats, predominantly from animal products and processed foods, which can increase the risk of heart disease.

The World Health Organization suggests total fat intake should be less than 30% of your total daily energy intake. However, the most important factor is the type of fat, with less than 10% coming from saturated fats and less than 1% from trans fats.

Excellent sources of healthy unsaturated fats include olive oil, avocados, nuts (walnuts, almonds), seeds (flaxseed, chia seeds), and fatty fish like salmon and mackerel.

Not directly. Weight gain is caused by consuming more calories than you burn, regardless of the source. While fats are calorie-dense, healthy fats can increase satiety and help with weight management in moderation.

Coconut and palm oils are high in saturated fat. While some studies show complex effects, most health experts suggest favoring other vegetable oils with clearer cardiovascular benefits, like olive or canola oil.

Trans fats raise 'bad' LDL cholesterol and lower 'good' HDL cholesterol, creating inflammation and significantly increasing the risk of heart disease and stroke. Artificial trans fats are particularly harmful and have been banned in many countries.

Replace solid fats like butter with liquid plant-based oils, swap processed snacks for nuts, choose leaner cuts of meat, and add ingredients like avocados and seeds to your meals.