Which fat is okay to eat? Understanding the Good, Bad, and Balanced

January 11, 2026 •

4 min read

According to the National Institutes of Health, replacing saturated fats with unsaturated fats is shown to reduce the risk of heart disease. Choosing the right types of fats is a critical component of a healthy diet.

Quick Summary

Different types of dietary fat impact health in various ways; some are beneficial while others should be limited or avoided. Prioritize plant-based unsaturated fats found in avocados, nuts, and olive oil, while consuming saturated fats in moderation.

Key Points

Prioritize Unsaturated Fats: Focus on monounsaturated and polyunsaturated fats found in plant-based foods, nuts, and fatty fish for their heart-healthy benefits.
Limit Saturated Fats: Consume saturated fats from sources like red meat and full-fat dairy in moderation, as they can raise 'bad' cholesterol levels.
Avoid Trans Fats: Eliminate artificial trans fats from your diet entirely, as they are linked to increased heart disease risk.
Choose Smarter Cooking Oils: Replace saturated fats like butter with unsaturated options such as olive or canola oil for everyday cooking.
Embrace Whole Food Sources: Get your healthy fats from whole foods like avocados, nuts, and seeds rather than relying on processed or fast foods.
Balance Your Diet: Remember that overall dietary pattern is most important, focusing on a variety of nutrients, not just one component.

The Essential Role of Dietary Fats

For many years, fat was villainized in dietary advice, leading to a proliferation of low-fat products that often replaced fat with unhealthy refined carbohydrates and sugars. Today, nutritional science provides a much clearer picture: dietary fat is an essential macronutrient vital for bodily functions. It's necessary for absorbing fat-soluble vitamins (A, D, E, K), providing energy, supporting cell growth, and protecting organs. The key lies in distinguishing between the 'good' fats, which promote health, and the 'bad' fats, which can increase disease risk when consumed in excess.

The Good Fats: Unsaturated Fatty Acids

Unsaturated fats are widely regarded as the healthiest dietary fats and are typically liquid at room temperature. They can lower 'bad' LDL cholesterol levels and raise 'good' HDL cholesterol, reducing the risk of heart disease and stroke. This category is split into two main types.

Monounsaturated Fats (MUFAs)

These fats contain one double bond in their chemical structure and are beneficial for heart health.

Sources: Avocados, olives and olive oil, nuts (almonds, peanuts, cashews), peanut butter, and seeds (sesame, pumpkin).

Polyunsaturated Fats (PUFAs)

Containing two or more double bonds, PUFAs include essential fatty acids that the body cannot produce on its own.

Sources: Fatty fish (salmon, mackerel, herring, sardines), walnuts, flaxseed and flax oil, chia seeds, and sunflower oil.
Omega-3s and Omega-6s: These are two critical types of PUFAs. Omega-3s, found primarily in fatty fish and flaxseed, are particularly noted for their anti-inflammatory effects and benefits for brain and heart health.

The Complicated Fats: Saturated Fatty Acids

Saturated fats have long been associated with negative health outcomes, primarily because they can raise LDL ('bad') cholesterol. However, the picture is more nuanced than previously thought, and the source of the saturated fat matters. They are solid at room temperature and typically come from animal sources.

Sources: Fatty red meat, poultry skin, full-fat dairy products (butter, cheese, cream, ice cream), and tropical oils (coconut and palm oil).
Moderation is Key: While it is almost impossible to eliminate saturated fat entirely, it is generally recommended to limit intake. The American Heart Association suggests limiting saturated fat to no more than 5-6% of your total daily calories.

The Bad Fats: Trans Fatty Acids

Trans fats are considered the most harmful type of fat and should be avoided. They are manufactured through a process called hydrogenation, which turns liquid vegetable oils into solid fats. Artificial trans fats not only raise 'bad' LDL cholesterol but also lower 'good' HDL cholesterol, dramatically increasing the risk of heart disease.

Sources: Found primarily in processed baked goods (crackers, cakes, cookies), fried fast foods, stick margarine, and vegetable shortening. Due to regulations, many countries have significantly reduced artificial trans fats in foods.

Good Fats vs. Saturated Fats: A Comparison


Feature	Unsaturated Fats (Good)	Saturated Fats (Complicated)
Appearance (Room Temp)	Liquid	Solid
Primary Source	Plant-based (oils, nuts, seeds, avocados), fatty fish	Animal-based (red meat, dairy), tropical oils (coconut, palm)
Effect on LDL	Lowers	Increases (in most cases)
Effect on HDL	Increases	Increases (can also increase)
Cooking Suitability	Low to medium heat cooking (olive oil, avocado oil)	Higher heat cooking (butter, coconut oil), though best consumed in moderation

How to Incorporate Healthy Fats into Your Diet

Making conscious substitutions can dramatically shift your diet toward healthier fat choices. Here are some actionable tips:

Cook with healthier oils: Replace butter, shortening, or coconut oil with olive, canola, or avocado oil for cooking.
Snack smartly: Opt for a handful of unsalted nuts instead of packaged crisps or biscuits.
Add avocado: Include slices of avocado in sandwiches, salads, or on toast for a dose of monounsaturated fat.
Enjoy fatty fish: Aim for at least two servings of oily fish like salmon or sardines per week to boost your omega-3 intake.
Use nuts and seeds: Sprinkle flax, chia, or sunflower seeds on yogurt, salads, or cereal.
Make homemade dressings: Create a simple olive oil and vinegar-based dressing instead of using commercial, processed versions.

Conclusion: The Bottom Line on Healthy Fats

In summary, fat is an essential and necessary component of a healthy diet, but the type and source of fat matter significantly. To maximize health benefits, prioritize unsaturated fats, which are found predominantly in plant-based sources, nuts, seeds, and fatty fish. Limit your intake of saturated fats and make a conscious effort to avoid artificial trans fats entirely. By making smart and deliberate choices about the fats you consume, you can support your heart and brain health, manage your weight, and enhance your overall well-being. For more detailed nutritional advice, refer to reputable sources such as the American Heart Association and the National Institutes of Health.

A note on cooking oils

When selecting cooking oils, consider the cooking method. For low to medium heat, extra virgin olive oil is an excellent choice. For higher temperatures, some sources suggest that more stable saturated fats like butter or coconut oil are suitable, but this should be weighed against the overall recommendation to limit saturated fat intake. As always, balanced consumption is key.

Outbound Link: For more information on dietary fats and heart health, visit the Heart Foundation website Heart Foundation.

Frequently Asked Questions

No, not all fats are bad. Unsaturated fats, such as monounsaturated and polyunsaturated fats, are considered 'good' fats because they support heart and brain health and aid in vitamin absorption.

Saturated fats are typically solid at room temperature and mainly from animal sources, while unsaturated fats are liquid and primarily from plant-based sources like oils, nuts, and seeds.

Artificial trans fats, created during the manufacturing process, are the most harmful type of fat and should be avoided completely. They are found in many fried foods, baked goods, and products with partially hydrogenated oils.

Coconut oil is high in saturated fat, more so than butter. While some research is ongoing, most health experts recommend prioritizing oils rich in unsaturated fats, such as olive or canola oil, for daily use.

Excellent sources of healthy fats include avocados, olive oil, nuts (almonds, walnuts), seeds (chia, flax), and fatty fish (salmon, sardines).

Yes, incorporating healthy fats can aid in weight management. They help you feel full and satisfied after meals, which can reduce overall calorie intake. The key is to consume healthy fats in moderation.

The best oil depends on the cooking temperature. For low to medium-heat cooking, olive oil is a great choice. For high-heat frying, a more stable saturated fat or a high smoke-point unsaturated oil like avocado oil may be used, though moderation is important.

Omega-3s are a type of polyunsaturated fat that are essential, meaning the body cannot produce them. They are crucial for brain function, reducing inflammation, and lowering the risk of heart disease.