What are the healthiest fats to eat? A Guide to Good vs. Bad Fats

October 20, 2025 •

4 min read

According to the American Heart Association, replacing saturated fats with unsaturated fats can significantly decrease the risk of heart disease. This guide explains what are the healthiest fats to eat, helping you choose foods that support your heart and brain health.

Quick Summary

This article explores the difference between healthy unsaturated fats and unhealthy fats, highlighting beneficial monounsaturated and polyunsaturated fats. It details top food sources and offers practical tips for incorporating good fats into your diet for better overall health.

Key Points

Embrace Unsaturated Fats: Prioritize monounsaturated and polyunsaturated fats found in sources like nuts, seeds, avocados, and olive oil.
Increase Omega-3s: Eat fatty fish such as salmon and sardines at least twice a week to get beneficial EPA and DHA omega-3s for heart and brain health.
Swap Bad for Good: Replace saturated fats from animal products and tropical oils with unsaturated fats from plant-based sources and liquid oils.
Mind Your Intake: While healthy, all fats are calorie-dense, so consume them in moderation as part of a balanced diet for healthy weight management.
Avoid Trans Fats: Eliminate artificial trans fats from your diet, often found in processed and fried foods, as they offer no health benefits and are harmful.
Read Food Labels: Check the nutrition facts to monitor saturated fat content and ensure you're avoiding hydrogenated oils.
Choose Whole Foods: Get your fats from whole food sources to benefit from accompanying nutrients like fiber, vitamins, and antioxidants.

Understanding the Different Types of Fats

For decades, fats were villainized in the health world, but modern nutritional science shows that not all fats are created equal. Healthy fats are essential for the body to absorb certain vitamins, protect organs, and support brain function. The key lies in understanding the different types of dietary fats and prioritizing the beneficial ones.

The 'Good' Fats: Unsaturated Fats

Unsaturated fats are known as "good fats" and are typically liquid at room temperature. They are divided into two main categories: monounsaturated and polyunsaturated fats. Both have been shown to help lower bad LDL cholesterol and raise good HDL cholesterol, protecting against heart disease.

Monounsaturated Fats (MUFAs): These contain one double bond in their chemical structure. They are a hallmark of the heart-healthy Mediterranean diet.
- Excellent Sources: Olive oil, avocado oil, canola oil, peanuts, almonds, cashews, hazelnuts, and avocados.
Polyunsaturated Fats (PUFAs): These contain multiple double bonds. They are crucial for brain function and cell growth, and our bodies cannot produce them, so we must get them from our diet.
- Excellent Sources: Walnuts, sunflower seeds, flaxseeds, chia seeds, fatty fish (salmon, mackerel, sardines), and soybean oil.

The 'Bad' Fats: Saturated and Trans Fats

Conversely, saturated and trans fats are often called "bad fats" due to their negative impact on health.

Saturated Fats: Found mainly in animal products and some plant-based oils, these fats are typically solid at room temperature. While not as harmful as once thought, overconsumption can raise LDL cholesterol and should be limited.
- Common Sources: Fatty red meat, butter, cheese, and coconut and palm oils.
Trans Fats: These are the worst offenders. Artificial trans fats are created through a manufacturing process called hydrogenation and offer no health benefits. They raise bad LDL cholesterol and lower good HDL cholesterol. Many processed foods have had them removed, but naturally occurring trans fats exist in small amounts in some animal products.
- Examples: Some fried foods, baked goods, and hardened margarines, though less common now.

The Superstar Healthy Fats: Omega-3 and Omega-6

Within the polyunsaturated fat category, omega-3 and omega-6 fatty acids are particularly important. Our bodies can't produce these essential fatty acids, making dietary intake vital.

Omega-3s: Highly beneficial for heart and brain health, they can help reduce inflammation and lower triglycerides. The best forms (EPA and DHA) are found in fish, while the plant-based form (ALA) is found in seeds and nuts.
Omega-6s: Also essential for energy, but the typical Western diet contains an excess of omega-6 compared to omega-3. A healthy balance is crucial to prevent chronic inflammation.

Comparison of Healthy Fat Sources


Food Source	Primary Fat Type	Health Benefits	How to Eat	Notes
Avocado	Monounsaturated	Improves cholesterol, supports heart health, provides fiber and potassium.	Add to salads, sandwiches, or make guacamole.	Versatile fruit, excellent source of MUFAs.
Fatty Fish (Salmon, Sardines)	Polyunsaturated (Omega-3)	Reduces heart disease risk, lowers triglycerides, anti-inflammatory.	Enjoy two 3.5oz servings per week, baked or grilled.	The best source of EPA and DHA omega-3s.
Olive Oil	Monounsaturated	Antioxidant properties, lowers heart disease risk, improves cholesterol.	Use as a dressing, for sautéing, or dipping bread.	Extra virgin is best for uncooked applications due to lower smoke point.
Nuts & Seeds	Mono & Polyunsaturated	Packed with fiber, vitamins, and minerals; can aid weight management.	Snack on a handful, add to yogurt or salads.	Walnuts are rich in Omega-3 (ALA); almonds and pecans in MUFAs.
Flaxseeds & Chia Seeds	Polyunsaturated (Omega-3)	Excellent plant-based source of omega-3s and fiber.	Grind flaxseeds for better absorption; sprinkle on cereals, yogurt, or bake into foods.	Add to smoothies for a fiber and omega-3 boost.

How to Choose Healthy Fats for Your Diet

Making conscious decisions about your fat intake can significantly improve your health. Instead of fearing all fats, focus on replacing the unhealthy ones with their beneficial counterparts.

Cook Smart: Use healthy plant-based oils like olive or canola oil for cooking instead of butter, shortening, or coconut oil.
Snack Wise: Opt for a handful of nuts, seeds, or a slice of avocado toast instead of processed snacks high in trans fats.
Rebalance Meals: Replace fatty, processed meats with lean cuts, oily fish, or plant-based proteins like beans and tofu.
Read Labels: Pay attention to the Nutrition Facts panel, specifically looking for saturated fat content. While many trans fats have been removed, checking labels is still a good practice.

Conclusion

Understanding what are the healthiest fats to eat is about more than just calorie counting; it’s about making smart, nutrient-dense choices. By prioritizing unsaturated fats from whole foods like fish, nuts, seeds, and avocados, and using healthy oils in your cooking, you can improve your heart health, brain function, and overall well-being. Focusing on quality over quantity and making small, consistent swaps will lead to a healthier diet and a healthier you.

For more detailed guidance on a heart-healthy diet, visit the American Heart Association website.

Frequently Asked Questions

No, not all dietary fats are bad. Healthy fats, known as unsaturated fats, are essential for your body to function properly, providing energy, absorbing vitamins, and supporting brain and heart health. You should, however, limit your intake of saturated and trans fats.

Saturated fats are typically solid at room temperature and primarily come from animal products, potentially raising bad LDL cholesterol. Unsaturated fats are liquid at room temperature, mostly from plant sources, and help improve blood cholesterol levels.

Coconut and palm oils are rich in saturated fat, which has been linked to raising 'bad' LDL cholesterol. While better than trans fats, it is generally safer to choose vegetable oils with stronger evidence of heart-healthy benefits, such as olive or canola oil.

Omega-3s are a type of polyunsaturated fat that the body cannot produce on its own. They are essential for brain development and heart health, helping to reduce inflammation and lower blood pressure. The best sources are fatty fish like salmon and sardines.

Simple changes include cooking with olive oil instead of butter, snacking on nuts or seeds instead of chips, adding avocado to salads or sandwiches, and eating fatty fish like salmon twice a week.

Fats are high in calories, including healthy fats. However, they also increase feelings of fullness, which can help with weight management by reducing overall calorie intake. The key is moderation and replacing unhealthy fats with healthy ones, not simply adding more fat to your diet.

Avoid trans fats by checking nutrition labels for "partially hydrogenated oils" and limiting processed foods, baked goods, and fried foods. While artificial trans fats have been largely phased out, some naturally occur in small amounts in animal products.