Understanding Your Diet: What Foods Are Considered Fats?

October 27, 2025 •

4 min read

According to the World Health Organization (WHO), high intake of trans fat increases the risk of coronary heart disease deaths by 28%. Understanding what foods are considered fats is crucial for managing health risks and ensuring a balanced diet that includes the right types of fat for energy and overall well-being.

Quick Summary

Different types of dietary fats, including saturated, unsaturated, and trans fats, are found in a wide array of animal and plant-based foods, such as fish, nuts, oils, and processed items. The healthiest choices are typically liquid at room temperature, while less healthy options are often solid.

Key Points

Good vs. Bad Fats: Unsaturated fats (monounsaturated and polyunsaturated) are generally considered healthy, while saturated and trans fats are associated with negative health effects.
Sources of Healthy Fats: Excellent sources of healthy fats include avocados, nuts, seeds, vegetable oils (olive, canola), and oily fish like salmon and mackerel.
Sources of Unhealthy Fats: Unhealthy fats are primarily found in fatty meats, full-fat dairy products, tropical oils (coconut, palm), and many processed baked goods and fried foods.
Read Food Labels: Processed foods can contain hidden fats, and it is important to read ingredient lists for partially hydrogenated oils, even if the nutrition label lists '0 grams trans fat'.
Smart Swapping: Replace sources of saturated and trans fats with healthier alternatives, such as using olive oil instead of butter and snacking on nuts instead of processed items.
Essential Fatty Acids: The body cannot produce essential omega-3 and omega-6 fatty acids, which are types of polyunsaturated fat and must be obtained from food sources like fish, flaxseed, and walnuts.

The Essentials of Dietary Fat

Fat is a fundamental macronutrient that plays a critical role in many bodily functions, from providing energy to absorbing essential vitamins. Not all fats are created equal, however. They are broadly categorized into unsaturated fats (considered 'good' fats) and saturated and trans fats (often called 'bad' fats). The key difference lies in their chemical structure and their physical state at room temperature, which also impacts their effects on health.

Sources of Healthy Fats: Unsaturated Fats

Unsaturated fats are crucial for heart health, as they help to lower 'bad' LDL cholesterol and raise 'good' HDL cholesterol. This category is further divided into monounsaturated and polyunsaturated fats. These are typically liquid at room temperature and primarily found in plant-based foods and some fish.

Monounsaturated Fat Food Sources

Avocados: A rich source of heart-healthy monounsaturated fats.
Olive oil: A staple of the Mediterranean diet, valued for its monounsaturated fat content.
Nuts: Includes almonds, cashews, pecans, and peanuts.
Nut butters: Peanut butter and almond butter are great sources.
Seeds: Pumpkin and sesame seeds contain significant monounsaturated fats.

Polyunsaturated Fat Food Sources

Polyunsaturated fats include the essential omega-3 and omega-6 fatty acids, which the body cannot produce on its own.

Oily Fish: Excellent sources of omega-3s (EPA and DHA), including salmon, mackerel, herring, and sardines.
Seeds: Flaxseeds, chia seeds, and sunflower seeds are rich in polyunsaturated fats.
Walnuts: Contain both omega-3 and omega-6 fatty acids.
Plant-based Oils: Corn, soybean, and safflower oils are good sources.
Tofu: A soy product that contains polyunsaturated fat.

Sources of Unhealthy Fats: Saturated and Trans Fats

Conversely, saturated fats and artificial trans fats can have a detrimental effect on health, increasing bad cholesterol and raising the risk of heart disease.

Saturated Fat Food Sources

Saturated fats are typically solid at room temperature and are most commonly found in animal products and tropical oils.

Fatty Cuts of Meat: Examples include beef, lamb, and pork.
Processed Meats: Sausage, bacon, and hot dogs contain high levels of saturated fat.
Full-fat Dairy: Cheese, butter, cream, and whole milk.
Tropical Oils: Coconut and palm oils are high in saturated fat.
Baked Goods: Many cakes, cookies, and pastries are made with butter or tropical oils.

Trans Fat Food Sources

Artificial trans fats are created through a process called hydrogenation and are particularly harmful to heart health. Though their use has been largely banned in many countries, it's still wise to check labels for "partially hydrogenated oil".

Processed Baked Goods: Cookies, crackers, and cakes made with shortening.
Fried Foods: French fries and doughnuts from some restaurants may contain trans fats.
Margarine and Shortening: Stick margarines and shortenings often contain trans fats.
Some Snack Foods: Popcorn and certain pre-packaged items may be sources.

Comparison of Saturated and Unsaturated Fats


Feature	Saturated Fats	Unsaturated Fats
Physical State	Solid at room temperature.	Liquid at room temperature.
Chemical Structure	Contains single bonds in fatty acid chains.	Contains one or more double bonds in fatty acid chains.
Primary Sources	Animal products (meat, dairy) and tropical oils.	Plant foods (nuts, seeds, oils) and fish.
Health Impact	Can raise 'bad' LDL cholesterol and increase heart disease risk.	Can lower 'bad' LDL cholesterol and support heart health.
Example Foods	Butter, red meat, cheese, coconut oil.	Avocado, olive oil, salmon, walnuts.

The Challenge of Hidden Fats in Processed Foods

Fat content is not always obvious, particularly in processed foods. Many items can be labeled as having "0 grams trans fat" if they contain less than 0.5 grams per serving, but these small amounts can add up. Furthermore, manufacturers may replace trans fats with other ingredients high in saturated fats, like palm oil. It is important to read ingredient lists carefully and be mindful of the fats in fast foods and baked goods. Opting for whole foods and preparing meals at home allows for better control over the types of fats in your diet.

Conclusion: Making Informed Choices

Choosing foods with the right types of fat is a key component of a healthy diet. The majority of your fat intake should come from healthy unsaturated sources like fish, nuts, seeds, and plant oils, while unhealthy saturated and trans fats should be limited. By understanding what foods are considered fats and their varying health effects, you can make more conscious and beneficial dietary decisions. Regularly consuming heart-healthy fats, combined with other healthy lifestyle choices, can significantly improve your overall well-being and help reduce the risk of chronic diseases.

For more detailed information on dietary fat and cardiovascular health, consult resources from authoritative organizations such as the American Heart Association.

American Heart Association - Saturated Fat

Frequently Asked Questions

No, not all fats are bad. Healthy unsaturated fats, including monounsaturated and polyunsaturated fats, are beneficial for heart health and are essential for your body to function properly.

Saturated fats are typically solid at room temperature and mainly come from animal products, while unsaturated fats are liquid at room temperature and are primarily found in plant foods and fish. Unsaturated fats are generally healthier.

Foods high in saturated fat include fatty cuts of red meat, full-fat dairy products like cheese and butter, and tropical oils such as coconut and palm oil.

Artificial trans fats are mainly found in processed and fried foods made with partially hydrogenated oils, including many commercial baked goods, some fast food, and certain types of margarine.

Excellent sources of omega-3 fatty acids include oily fish like salmon, mackerel, and sardines, as well as plant-based sources like flaxseeds, chia seeds, and walnuts.

All fats are calorie-dense. While healthy fats are beneficial, it is important to consume them in moderation as part of a balanced diet to manage your overall calorie intake.

You can reduce your intake of unhealthy fats by choosing leaner cuts of meat, opting for low-fat dairy products, using healthy oils like olive or canola oil for cooking, and minimizing consumption of processed and fried foods.