What fats should you limit or avoid?

October 15, 2025 •

3 min read

According to the World Health Organization, limiting intake of saturated fats to less than 10% of total energy and trans-fats to less than 1% of total energy is crucial for lowering the risk of noncommunicable diseases. Understanding what fats should you limit or avoid is key to improving your long-term health and well-being.

Quick Summary

This article explains which dietary fats are harmful to your health, specifically focusing on trans and saturated fats. It outlines the health risks associated with excessive consumption and provides practical strategies for identifying and reducing these fats in your diet through smarter food choices and cooking methods.

Key Points

Trans Fats: Eliminate these from your diet as they are the most harmful type, raising 'bad' LDL cholesterol and lowering 'good' HDL cholesterol.
Saturated Fats: Limit your intake of saturated fats, which are found primarily in animal products and some tropical oils, as they also increase 'bad' cholesterol levels.
Label Awareness: Always check nutrition labels for 'partially hydrogenated oil' to identify hidden trans fats, even if the label claims '0g trans fat' per serving.
Smart Cooking Swaps: Replace saturated fats like butter and lard with heart-healthy unsaturated oils such as olive, canola, or sunflower oil.
Choose Leaner Options: Opt for leaner cuts of meat, skinless poultry, and reduced-fat dairy to help lower your saturated fat consumption.
Prioritize Whole Foods: Focus on a diet rich in fruits, vegetables, and whole grains to naturally reduce your reliance on processed foods that are often high in unhealthy fats.

Understanding the 'Bad' Fats: Trans and Saturated

Not all dietary fats are created equal. While some fats are essential for good health, others can increase your risk of chronic diseases, particularly heart disease. The primary types of fats you should limit or avoid are trans fats and, to a lesser extent, saturated fats. These fats negatively impact cholesterol levels and overall cardiovascular health.

The Dangers of Trans Fats

Trans fats, also known as trans-fatty acids, are considered the most harmful type of dietary fat, with the World Health Organization attributing hundreds of thousands of deaths annually to their consumption. Trans fats significantly increase 'bad' LDL cholesterol and decrease 'good' HDL cholesterol, raising the risk of heart attacks, stroke, and type 2 diabetes. They are mainly produced through the industrial hydrogenation of vegetable oils to make fats more stable. While many countries have restricted their use, trans fats can still be present in processed foods. Naturally occurring ruminant trans fats in meat and dairy are also considered harmful.

The Impact of Saturated Fats

Saturated fats, typically solid at room temperature, are found mainly in animal products and some tropical oils. They can raise LDL cholesterol levels, increasing heart disease risk. While not as harmful as trans fats, health organizations recommend limiting saturated fat intake.

How to Limit or Avoid Unhealthy Fats

Reducing unhealthy fat intake involves mindful food choices and cooking methods.

Identify and Eliminate Trans Fats

Trans fats are often in processed and fried foods. To avoid them:

Read ingredient lists: Look for "partially hydrogenated oil." Even "0g trans fat" labels can mean up to 0.5 grams per serving.
Reduce processed foods: Avoid baked goods like cookies and crackers that may contain trans fats.
Limit fast food: Many fried fast food items use oils with trans fats.
Choose natural spreads: Opt for trans fat-free margarines or plant-based oils over stick margarine and shortening.

Reduce Saturated Fat Intake

Reducing saturated fat involves modifying cooking and ingredient choices.

Trim fat: Remove visible fat from meat and skin from poultry.
Choose lean options: Select lean meats and reduced-fat dairy.
Use healthier oils: Replace butter and lard with olive, canola, or sunflower oil.
Modify recipes: Substitute vegetable oil for butter in baking and use tomato-based sauces instead of cream-based ones.

Healthy vs. Unhealthy Fats: A Comparison

A comparison of healthy versus unhealthy fats can be found on {Link: World Health Organization website https://www.who.int/news-room/fact-sheets/detail/healthy-diet}. Key differences include physical state at room temperature, primary sources, and their effects on LDL and HDL cholesterol levels.

Conclusion

Prioritizing which fats you limit or avoid is crucial for a heart-healthy diet. By reducing trans fats and limiting saturated fat intake, you can lower your risk of cardiovascular disease and other chronic health issues. Simple changes like reading labels, choosing leaner proteins, and using healthier oils can have a significant positive impact. For more information on dietary fat guidelines, consult resources like the U.S. Office of Disease Prevention and Health Promotion website, available at DietaryGuidelines.gov.

Frequently Asked Questions

Saturated fats are typically solid at room temperature and are primarily found in animal products and tropical oils. Unsaturated fats are liquid at room temperature and are found in plant-based oils, nuts, and fish. Healthy unsaturated fats, like monounsaturated and polyunsaturated, can improve cholesterol levels, while saturated fats can raise 'bad' LDL cholesterol.

Yes, both industrially produced and naturally occurring trans fats found in some animal products are equally harmful to your health and should be limited. Industrially produced trans fats, created through hydrogenation, are particularly dangerous and are found in many processed and fried foods.

Trans fats can be found in commercial baked goods like cakes, cookies, and pies, as well as in shortening, stick margarine, fried foods, and some packaged snacks like microwave popcorn and frozen pizza.

You can reduce saturated fat by swapping cooking methods like frying for steaming, boiling, or baking. Replace solid fats like butter and lard with vegetable oils such as olive or sunflower oil. Using lean cuts of meat and reduced-fat dairy products also helps.

Yes, coconut oil is almost entirely made of saturated fat and contains more saturated fat than butter. Despite some health claims, it is best to use it sparingly and in moderation due to its saturated fat content.

Not necessarily. In some places, like the US, food labels can claim '0g trans fat' if the product contains less than 0.5 grams per serving. It is always best to check the ingredient list for 'partially hydrogenated oil' to be certain you are avoiding trans fats.

Consuming too many unhealthy fats, particularly trans and saturated fats, increases your risk of developing heart disease, stroke, and type 2 diabetes. These fats raise 'bad' LDL cholesterol and can contribute to weight gain.