What Type of Fat Is the Most Healthy to Eat?

January 10, 2026 •

3 min read

According to the American Heart Association, replacing saturated and trans fats with healthier unsaturated fats can significantly lower cholesterol levels and reduce the risk of heart disease. Understanding the different types of fat is crucial for making informed dietary choices.

Quick Summary

The most healthy fats are unsaturated, including monounsaturated and polyunsaturated fats, which can improve cholesterol levels and reduce inflammation. Limiting saturated fats and avoiding artificial trans fats is key for optimal health.

Key Points

Prioritize Unsaturated Fats: The healthiest fats are monounsaturated and polyunsaturated, found in foods like nuts, seeds, avocados, and fatty fish.
Avoid Trans Fats: Artificial trans fats, found in many processed and fried foods, are the unhealthiest type of fat and should be eliminated from your diet.
Consume Saturated Fats in Moderation: Limit your intake of saturated fats from animal products and tropical oils, as excessive consumption can raise 'bad' LDL cholesterol.
Balance Omega-3s and Omega-6s: While both are essential, focus on increasing your intake of anti-inflammatory omega-3s, found in fatty fish, flaxseed, and walnuts.
Choose the Right Cooking Oil: For high-heat cooking, opt for oils with a high smoke point like refined avocado or peanut oil. Use extra virgin olive oil for moderate heat or dressings.
Emphasize Whole Food Sources: Incorporate healthy fats by eating whole foods like fatty fish, avocados, nuts, and seeds rather than relying on supplements or processed items.

The Importance of Dietary Fat

Fat is an essential macronutrient that plays a vital role in our bodies, aiding in nutrient absorption, hormone production, and cellular function. However, not all fats are created equal. Distinguishing between beneficial and harmful fats is the first step toward a heart-healthy diet.

Unsaturated Fats: The 'Good' Fats

Unsaturated fats are widely regarded as the healthiest types of fat to consume. They are typically liquid at room temperature and are predominantly found in plant-based oils, nuts, seeds, and fish. There are two main types of unsaturated fats:

Monounsaturated Fats: These fats can help reduce 'bad' LDL cholesterol levels while maintaining 'good' HDL cholesterol. Good sources include avocados, olives, olive oil, and nuts.
Polyunsaturated Fats: This category includes essential fatty acids like omega-3 and omega-6. Omega-3 fatty acids, found in fatty fish, flaxseed, and walnuts, are known for anti-inflammatory properties. Omega-6 fatty acids are in vegetable oils but should be balanced with omega-3s.

Harmful Fats: Trans Fats and Saturated Fats

Artificial trans fats are considered the most dangerous fat and should be avoided. They are created through industrial processes and found in some processed foods. Trans fats raise 'bad' cholesterol, lower 'good' cholesterol, and increase the risk of heart disease. Saturated fats, found in animal products and some tropical oils, can also raise LDL cholesterol. While the impact may vary depending on the food source, most guidelines recommend limiting saturated fat intake.

Comparison of Different Fat Types

Here is a comparison of fat types based on their health impact and common sources:


Fat Type	State at Room Temp	Health Impact	Common Sources	Key Recommendation
Monounsaturated	Liquid	Lowers 'bad' LDL, may raise 'good' HDL.	Olive oil, avocados, almonds.	Substitute for saturated/trans fats.
Polyunsaturated	Liquid	Lowers 'bad' LDL, provides essential omega-3/6.	Fatty fish, flaxseed, walnuts, sunflower oil.	Consume regularly, especially omega-3s.
Saturated	Solid	Can increase 'bad' LDL, linked to heart disease risk (source matters).	Red meat, butter, cheese, coconut oil.	Consume in moderation; limit intake.
Trans (Artificial)	Solid/Semi-solid	Increases 'bad' LDL, lowers 'good' HDL, promotes inflammation.	Processed baked goods, fried foods.	Avoid completely.

Incorporating Healthy Fats into Your Diet

Simple swaps can increase healthy fat intake. Use olive oil for cooking instead of butter, or snack on nuts instead of processed items. Aim for two servings of oily fish weekly for omega-3s. Plant-based sources of omega-3s include flaxseed and walnuts. Consider the overall diet, such as the Mediterranean diet, known for its healthy fat content and heart benefits.

The Role of Cooking Methods

Cooking methods also matter. Use oils with high smoke points like avocado or peanut oil for high heat. Extra virgin olive oil is better for moderate heat or dressings. Avoid reusing oil.

Conclusion: Prioritize Unsaturated Fats

To eat the most healthy types of fat, focus on unsaturated fats found in whole foods like avocados, nuts, seeds, and fatty fish. Eliminate artificial trans fats and limit saturated fats. This approach supports heart health, brain function, and overall well-being.

Learn more about fats and cholesterol from Harvard's Nutrition Source.

Frequently Asked Questions

The primary difference lies in their chemical structure and effect on cholesterol. Healthy, unsaturated fats (monounsaturated and polyunsaturated) help lower 'bad' LDL cholesterol, while unhealthy fats (trans and saturated) can raise it.

Not necessarily. While excessive saturated fat can be harmful, some research suggests the health impact depends on the food source. For example, dairy saturated fats may affect the body differently than those from processed meats. Still, moderation is key.

Coconut oil is high in saturated fat, which has led to conflicting research. While some find benefits, many health organizations recommend limiting its intake and prioritizing unsaturated fats.

Extra virgin olive oil is often recommended for heart health due to its high content of monounsaturated fats and antioxidants. Canola oil and avocado oil are also good options.

Vegetarian sources of omega-3s include flaxseed, chia seeds, walnuts, and edamame. The body converts the ALA from these sources into EPA and DHA, but often not very efficiently, so supplementation may be considered.

All fats are high in calories, so eating too much of any fat can contribute to weight gain. The key is moderation. Including healthy fats can actually help you feel full and satisfied, which can support weight management.

Check the total fat per serving and prioritize products with low amounts of saturated fat and zero trans fat. Reading the ingredients list for terms like 'partially hydrogenated oil' is also important.