What Are Considered Fatty Foods?: Separating Healthy Fats from Unhealthy Ones

October 14, 2025 •

3 min read

According to the World Health Organization (WHO), it is recommended to shift fat consumption away from unhealthy saturated and trans fats towards beneficial unsaturated fats for better health outcomes. Knowing what are considered fatty foods is less about avoiding all fats and more about understanding the different types and their distinct impact on your health.

Quick Summary

This guide defines fatty foods by type, examining saturated, trans, monounsaturated, and polyunsaturated fats. It explores their sources, health effects, and offers actionable strategies for making healthier dietary choices without eliminating fat entirely.

Key Points

Understanding Fatty Foods: Fatty foods can contain either good (unsaturated) or bad (saturated/trans) fats, which have distinct effects on your health.
Limit Saturated and Trans Fats: Reduce consumption of saturated fats from red meat, full-fat dairy, and tropical oils, and completely avoid artificial trans fats found in processed and fried foods.
Choose Healthy Unsaturated Fats: Prioritize unsaturated fats from sources like avocados, nuts, seeds, and fatty fish, which benefit heart and brain health.
Read Food Labels: Check labels for total fat, saturated fat, and especially for "partially hydrogenated oils" to avoid hidden trans fats, as small amounts don't have to be listed.
Practice Healthy Cooking Methods: Replace frying with healthier options like grilling, baking, or steaming to reduce unhealthy fat intake.
High-Fat Doesn't Mean Unhealthy: Foods like avocados, nuts, and oily fish are high in fat but are packed with essential nutrients and healthy unsaturated fats.
Be Wary of Low-Fat Labels: Some low-fat products compensate for flavor by adding high amounts of sugar or refined carbohydrates, which can be just as unhealthy.

Fat is a crucial part of a balanced diet, essential for providing energy, supporting cell function, and helping the body absorb fat-soluble vitamins (A, D, E, and K). However, not all fats are created equal, and understanding the different types is key to a healthy nutrition diet. Fatty foods are typically defined by their primary fat composition—some are high in beneficial fats, while others contain harmful ones that should be limited. This distinction is vital for protecting your heart health and overall well-being.

The Breakdown of Fatty Foods: Good, Bad, and Necessary

Saturated Fats: The Fats to Limit

Saturated fats, often solid at room temperature, can raise LDL cholesterol, increasing the risk of heart disease. They are mainly found in animal products and some plant-based oils. Common sources include fatty meats, full-fat dairy, and tropical oils like palm and coconut oil.

Trans Fats: The Worst of the Worst

Trans fats, particularly artificial ones from hydrogenation, are highly detrimental to heart health as they raise LDL and lower HDL cholesterol. While artificial trans fats have been largely removed from food, small amounts can still be present in processed foods and baked goods made with partially hydrogenated oils, as well as naturally in some meat and dairy.

Unsaturated Fats: The "Good" Fats

Unsaturated fats, typically liquid at room temperature, are heart-healthy and can improve cholesterol levels. They are categorized into monounsaturated (MUFAs) and polyunsaturated (PUFAs) fats. MUFAs are found in olive oil, avocados, and nuts, helping to lower bad cholesterol. PUFAs, including essential omega-3 and omega-6 fatty acids from sources like fatty fish, walnuts, and certain seeds and oils, are vital for brain and cell function and may reduce heart disease risk.

Navigating Food Choices with Lists

Foods High in Unhealthy Saturated and Trans Fats

Baked Goods
Fried Foods
Processed Meats
Fatty Red Meat
Full-Fat Dairy
Certain Tropical Oils

Foods Rich in Healthy Unsaturated Fats

Avocados
Nuts and Seeds
Oily Fish
Olive Oil
Whole Eggs
Dark Chocolate (70%+ cocoa)

Healthy Fat Comparison Table


Fat Type	Sources	Typical State (Room Temp)	Health Impact
Saturated Fat	Fatty meat, butter, cheese, coconut oil	Solid	Raises LDL ("bad") cholesterol; limit intake.
Trans Fat (Artificial)	Processed snacks, baked goods, fried foods	Solid	Raises LDL and lowers HDL; avoid completely.
Monounsaturated Fat	Olive oil, avocado, nuts, seeds	Liquid	Helps lower LDL cholesterol; include in diet.
Polyunsaturated Fat	Oily fish, walnuts, seeds, corn oil	Liquid	Includes essential omega-3 and omega-6; include in diet.

How to Make Healthier Fat Choices in Your Diet

Prioritizing healthy fats is key to a balanced diet. Replace solid fats like butter with liquid vegetable oils (olive, canola, sunflower). Choose leaner meats and low-fat dairy options. Be vigilant about reading food labels to avoid artificial trans fats by looking for "partially hydrogenated oil". Opt for grilling, baking, or steaming instead of frying. Choose healthy snacks like nuts or seeds over processed options. Limiting fast food is also crucial due to its high content of unhealthy fats.

Conclusion: Balancing Your Fat Intake for Optimal Health

Understanding what are considered fatty foods involves recognizing the difference between fat types and their health effects. By favoring foods rich in unsaturated fats and minimizing saturated and trans fats, you can enhance your diet. The aim is to improve the quality of dietary fats for better heart health and overall well-being, not to eliminate fat entirely. For additional information on fats and cholesterol, consult resources like the Harvard T.H. Chan School of Public Health's Nutrition Source.

Frequently Asked Questions

No, many high-fat foods contain healthy unsaturated fats and are very nutritious. Examples include avocados, nuts, and oily fish, which are vital for a healthy diet.

Saturated fats can raise 'bad' LDL cholesterol levels in the blood, which increases the risk of heart disease and stroke. It is recommended to limit their intake.

Trans fats, often from partially hydrogenated oils, are particularly harmful. They raise bad cholesterol while lowering good cholesterol, significantly increasing the risk of cardiovascular disease.

You can replace butter with vegetable oils that are rich in healthy unsaturated fats, such as olive, canola, or sunflower oil.

Always read the ingredients list. Look for "partially hydrogenated oil" or "hydrogenated oil," as food labels can legally state "0g trans fat" if the amount per serving is below a certain threshold.

Coconut oil is made up almost entirely of saturated fat and contains even more saturated fat than butter. It is best used sparingly, as it can cause similar health problems as other saturated fats.

Not necessarily. Foods labeled 'low-fat' sometimes replace the fat with added sugars or refined carbohydrates to maintain flavor, which can lead to similar or even higher calorie content and potential health issues.