Understanding What Fats Are Bad for Macular Degeneration

October 26, 2025 •

4 min read

According to the American Macular Degeneration Foundation, age-related macular degeneration (AMD) is a leading cause of irreversible vision loss in adults over 55. Research shows that dietary choices, particularly the types of fat consumed, can significantly influence the risk and progression of this disease. Understanding what fats are bad for macular degeneration is therefore a vital part of protecting your vision as you age.

Quick Summary

Certain dietary fats, such as trans fats and excessive omega-6 fatty acids, can promote inflammation and hinder eye health, increasing the risk of age-related macular degeneration.

Key Points

Avoid Trans Fats: Industrially produced trans fats, found in many processed and fried foods, are highly detrimental to eye health and linked to a higher risk of AMD.
Limit Saturated Fats: High intake of saturated fats from red meat and full-fat dairy can increase cholesterol and damage blood vessels in the eyes, negatively impacting the macula.
Balance Omega-6 and Omega-3: A high ratio of omega-6 to omega-3 fatty acids in the diet can promote inflammation linked to AMD, while omega-3s are protective.
Minimize Processed and Fried Foods: These foods are typically high in unhealthy fats, sodium, and free radicals, all of which contribute to inflammation and oxidative stress in the eye.
Adopt an Anti-inflammatory Diet: A diet rich in omega-3s (from fish, flaxseed) and monounsaturated fats (from olive oil, avocados) can help combat inflammation and protect the retina.

The Link Between Diet, Inflammation, and Macular Degeneration

Age-related macular degeneration (AMD) is a complex condition influenced by genetics, age, and lifestyle, with diet being a modifiable factor. The retina, particularly the macula, is a metabolically active tissue highly susceptible to oxidative stress and inflammation. The tiny blood vessels supplying the eye can be damaged by systemic inflammation and high cholesterol, reducing the flow of oxygen and nutrients to the macula. Harmful fats can exacerbate this process, while healthy fats, particularly omega-3s, offer protective, anti-inflammatory benefits.

The Harmful Fats: Why They Are Bad for Your Eyes

Trans Fats

Trans fats are considered the most harmful type of fat for eye health. These fats are created through an industrial process called hydrogenation, which adds hydrogen to vegetable oil to make it more solid and increase shelf life. While the FDA banned partially hydrogenated oils in 2018, small amounts can still be present in foods. High trans fat intake is consistently linked to an increased risk of AMD. They contribute to high cholesterol, which can lead to atherosclerosis and plaque buildup in blood vessels throughout the body, including the eyes.

Foods to avoid that may contain trans fats include:

Fried foods like french fries, fried chicken, and doughnuts.
Packaged baked goods such as cookies, cakes, and pastries.
Certain margarines and vegetable shortenings.
Snack foods like chips and crackers.

Saturated Fats

Similar to trans fats, excessive saturated fat intake is linked to elevated cholesterol levels and an increased risk of heart disease, and research suggests a connection to AMD as well. High cholesterol can impede blood flow to the eyes, damaging the retina. While some studies show conflicting results, especially in populations with low overall saturated fat intake, the consensus is to limit consumption. A typical Western diet, which is high in saturated fat, is associated with a greater risk of AMD.

Sources of saturated fat to limit include:

High-fat red meats like beef, pork, and lamb.
Processed meats such as sausage and bacon.
Full-fat dairy products like cheese, butter, and ice cream.
Tropical oils, including coconut and palm oil.

Imbalanced Omega-6 to Omega-3 Ratio

Polyunsaturated fats are essential, but the ratio between omega-6 and omega-3 is critical for eye health. A typical Western diet is heavily skewed towards omega-6 fatty acids, creating an inflammatory environment that can contribute to AMD progression. Omega-6s are found in many vegetable oils and processed foods. In contrast, omega-3s are anti-inflammatory and crucial for retinal health, potentially reducing the risk of AMD.

High Omega-6 Sources: Cooking oils like safflower, sunflower, corn, and soybean oil are rich in omega-6 fatty acids. These are common in processed snack foods, dressings, and fried items.
Healthy Omega-3 Sources: Fatty fish (salmon, tuna, sardines), flaxseeds, and walnuts are excellent sources of omega-3s.

The Role of Processed and Fried Foods

Processed foods and fried foods are problematic for eye health for multiple reasons, not just their fat content. They often combine trans fats, excessive omega-6s, and high levels of sodium, which can contribute to high blood pressure and damage blood vessels in the eyes. The cooking process for fried foods also creates free radicals that cause oxidative damage to retinal cells. Limiting these foods is a major step in a protective dietary strategy against AMD.

Good vs. Bad Fats: A Comparison for Macular Degeneration


Fat Type	Why it's Bad	Why it's Good/Neutral	Examples of Sources
Trans Fats	Increases bad cholesterol (LDL), promotes inflammation, and damages blood vessels.		Fried foods, processed baked goods, shortening, some margarine.
Saturated Fats	Can raise cholesterol levels and contribute to atherosclerosis, hindering blood flow to the eyes.		Red meat, butter, cheese, coconut and palm oil.
Omega-6 PUFAs	Excessive amounts promote inflammation; a high ratio to omega-3s is linked to AMD.	Essential in balanced amounts. Some sources have beneficial anti-inflammatory gamma-linolenic acid (GLA).	Safflower, sunflower, corn, and soybean oils.
Monounsaturated Fats (MUFAs)		May offer protective effects against AMD, especially from sources like olive oil.	Olive oil, avocado, nuts, and seeds.
Omega-3 PUFAs		Anti-inflammatory properties protect against AMD and improve overall retinal health.	Fatty fish (salmon, mackerel, sardines), flaxseeds, walnuts.

Dietary Recommendations for Better Eye Health

To protect against macular degeneration, focusing on a healthy, balanced diet rich in beneficial fats and antioxidants is key. A Mediterranean-style diet, which emphasizes fruits, vegetables, fish, and olive oil, is often recommended.

Practical tips include:

Increase Omega-3s: Aim for at least two servings of fatty fish per week. Other sources include walnuts, chia seeds, and flaxseed oil.
Choose Healthy Oils: Use extra virgin olive oil for cooking and salads, as it is rich in monounsaturated fats.
Eat Your Greens: Dark leafy greens like spinach and kale are packed with lutein and zeaxanthin, antioxidants crucial for macular health.
Embrace Color: Incorporate a variety of colorful vegetables and fruits, such as carrots, sweet potatoes, and bell peppers, to get a broad range of nutrients.
Minimize Processed Foods: Reduce intake of fried foods, processed snacks, and baked goods to decrease trans and unhealthy omega-6 fats.

For more detailed guidance on dietary approaches, the BrightFocus Foundation offers resources on eye health.

Conclusion

While genetics and age are risk factors for macular degeneration, dietary choices offer a powerful way to mitigate risk and slow progression. The link between harmful fats and AMD is clear: trans fats and an imbalanced omega-6 to omega-3 ratio promote damaging inflammation and oxidative stress in the retina. By minimizing processed and fried foods, limiting saturated fat, and prioritizing healthy fats like omega-3s and monounsaturated fats from sources like fish, nuts, and olive oil, you can actively support your eye health and protect your vision for the future.

Frequently Asked Questions

For cooking, it is best to use healthy, minimally processed oils that are high in monounsaturated fats. Extra virgin olive oil is a great choice. You should avoid oils high in omega-6 fatty acids, like corn and sunflower oil, and any partially hydrogenated oils.

Not all omega-6 fatty acids are bad, but the ratio of omega-6 to omega-3 is important. A typical Western diet contains an excess of omega-6, which can promote inflammation. Some omega-6 fatty acids, like gamma-linolenic acid (GLA), found in evening primrose oil, can be beneficial.

High cholesterol can contribute to atherosclerosis, which is the buildup of plaque in blood vessels. This can restrict blood flow to the eyes, reducing the delivery of oxygen and nutrients to the macula and worsening AMD.

Simply following a low-fat diet is not sufficient. The type of fat is what matters most. Limiting harmful fats (trans and saturated) and incorporating healthy fats (omega-3 and monounsaturated) is a more effective strategy for eye health.

Reduce your consumption of fast food, fried snacks, and processed baked goods. Choose lean proteins over fatty red meats and opt for fish high in omega-3s like salmon and sardines. Use olive oil instead of vegetable shortening or coconut oil.

Yes, the Mediterranean diet is often recommended for those concerned about AMD. It emphasizes fruits, vegetables, fish, and olive oil, providing a high intake of protective omega-3 fatty acids and antioxidants while limiting unhealthy fats.

Dietary changes cannot reverse the damage already caused by macular degeneration. However, adopting a healthy diet low in harmful fats and rich in nutrients can help slow its progression and reduce the risk of further vision loss.