Which fats reduce cholesterol? Your guide to heart-healthy eating

December 21, 2025 •

4 min read

According to the American Heart Association, replacing saturated and trans fats with unsaturated fats is one of the most effective dietary strategies to lower blood cholesterol levels. Not all fats are created equal when it comes to your health, and understanding the difference is key to a heart-healthy diet. This guide will detail the types of fats that positively impact cholesterol and how to add them to your daily meals.

Quick Summary

This article explores the types of fats that help lower blood cholesterol, focusing on monounsaturated and polyunsaturated fats. It provides practical food sources, clarifies the distinction between healthy and unhealthy fats, and offers actionable dietary strategies for better heart health.

Key Points

Unsaturated fats improve cholesterol: Monounsaturated and polyunsaturated fats, found in plant-based oils, nuts, seeds, and fish, help lower harmful LDL cholesterol.
Prioritize monounsaturated fats: Rich in olive oil, avocados, and certain nuts, these fats specifically target and reduce LDL without negatively impacting beneficial HDL cholesterol.
Boost omega-3 intake: Fatty fish like salmon and mackerel, along with flaxseeds and walnuts, are excellent sources of omega-3 polyunsaturated fats, which reduce triglycerides and inflammation.
Avoid unhealthy fats: Saturated fats (from animal products, palm/coconut oil) and especially trans fats (partially-hydrogenated oils) raise LDL and should be minimized or eliminated from your diet.
Leverage plant sterols and soluble fiber: Compounds in fortified foods and soluble fiber from oats, beans, and fruits can further reduce cholesterol absorption in the gut.
Focus on overall diet quality: The most significant impact on cholesterol comes from replacing unhealthy fats with healthy ones within a balanced diet, rich in whole foods.

The role of unsaturated fats in lowering cholesterol

Unsaturated fats are widely recognized for their heart-healthy benefits. These fats, which are typically liquid at room temperature, help to improve blood cholesterol levels by reducing low-density lipoprotein (LDL), often called "bad" cholesterol. They can also help maintain levels of high-density lipoprotein (HDL), or "good" cholesterol. Unsaturated fats are divided into two main categories: monounsaturated and polyunsaturated fats.

Monounsaturated fats

Monounsaturated fats help protect your heart by reducing LDL cholesterol levels while maintaining HDL cholesterol. Incorporating these fats into your diet is a simple yet powerful way to support cardiovascular health. Foods rich in monounsaturated fats include:

Olive Oil: A cornerstone of the Mediterranean diet, extra virgin olive oil is particularly beneficial for heart health.
Avocados: This creamy fruit is an excellent source of monounsaturated fat and adds a rich texture to salads and sandwiches.
Nuts: Almonds, cashews, and peanuts are packed with healthy fats and make for a great snack.
Canola and Peanut Oils: These oils are suitable for cooking and baking, offering a healthy alternative to saturated fats.

Polyunsaturated fats

Polyunsaturated fats are another key player in lowering bad LDL cholesterol. The two main types are omega-3 and omega-6 fatty acids. While omega-6 is common in many diets, it's recommended to increase omega-3 intake, particularly from marine sources.

Omega-3 Fatty Acids: Found in high concentrations in oily fish like salmon, mackerel, and sardines, omega-3s are crucial for reducing triglycerides and preventing plaque buildup in arteries. Plant-based sources include flaxseeds and walnuts.
Omega-6 Fatty Acids: These are found in many vegetable oils, such as sunflower, corn, and soybean oils, as well as in nuts like walnuts. While important, most people already consume enough omega-6, so the focus should be on increasing omega-3s.

The dangers of unhealthy fats

To effectively reduce cholesterol, it's not enough to simply add healthy fats; you must also reduce unhealthy ones. Saturated and trans fats are the primary culprits for raising LDL cholesterol and increasing heart disease risk.

Saturated Fats: These are typically solid at room temperature and found primarily in animal products such as fatty meat, full-fat dairy, and butter. Some plant-based tropical oils like coconut and palm oil are also high in saturated fat. Limiting saturated fat intake to less than 6% of your daily calories is recommended.
Trans Fats: Often called partially-hydrogenated oils, trans fats are created through a manufacturing process that makes liquid oils solid. They raise LDL and lower HDL, making them particularly harmful to heart health. The FDA has banned partially-hydrogenated oils in the US, but it's still vital to check food labels for hidden sources in processed foods.

Comparison of fats affecting cholesterol


Type of Fat	Effect on LDL ("Bad") Cholesterol	Effect on HDL ("Good") Cholesterol	Primary Sources	Recommendations
Monounsaturated	Reduces LDL levels.	Maintains or slightly increases HDL levels.	Olive oil, avocados, nuts (almonds, cashews), canola oil.	Excellent. Should replace saturated and trans fats.
Polyunsaturated	Reduces LDL levels, sometimes more than monounsaturated fats.	May slightly reduce HDL, but improves overall cholesterol ratio.	Oily fish, walnuts, flaxseeds, sunflower oil.	Excellent. Increase omega-3 intake particularly.
Saturated	Raises LDL levels significantly.	Can raise HDL, but the overall effect is negative.	Red meat, butter, full-fat dairy, coconut oil, palm oil.	Reduce intake to less than 6% of daily calories.
Trans	Raises LDL and lowers HDL.	Lowers HDL levels.	Processed and fried foods with partially-hydrogenated oils.	Avoid completely, as recommended by the FDA.

Plant sterols and soluble fiber

Beyond unsaturated fats, two other dietary components are highly effective at lowering cholesterol: plant sterols and soluble fiber.

Plant Sterols and Stanols These are plant-based substances with a structure similar to cholesterol. When consumed, they compete with cholesterol for absorption in the intestines, thereby blocking some of the cholesterol from entering the bloodstream.

Sources: Fortified foods like certain margarines, yogurts, and juices. They are naturally present in smaller amounts in nuts, seeds, and vegetable oils.
Dosage: Consuming 1.5 to 3 grams daily has been shown to reduce cholesterol levels by 7 to 12.5%.

Soluble Fiber This type of fiber dissolves in water to form a gel-like substance in the digestive tract. It binds to cholesterol-rich bile and helps remove it from the body before it can be reabsorbed.

Sources: Foods such as oats, barley, apples, beans, lentils, and citrus fruits are excellent sources.

Incorporating heart-healthy fats into your diet

Integrating healthy fats into your meals doesn't have to be difficult. Simple swaps can make a big difference over time.

Easy mealtime swaps:

Use olive or canola oil for cooking instead of butter or coconut oil.
Add avocado to sandwiches and salads instead of mayonnaise.
Swap out creamy dressings for a simple olive oil and vinegar vinaigrette.
Snack on a handful of plain, unsalted nuts instead of high-fat crackers or chips.
Eat oily fish like salmon or mackerel at least twice a week.

Conclusion

Making informed choices about dietary fats is a cornerstone of managing cholesterol and promoting long-term heart health. By reducing your intake of saturated and trans fats and replacing them with monounsaturated and polyunsaturated fats, you can significantly improve your cholesterol profile. Coupled with soluble fiber and other plant-based foods, these dietary changes form a powerful strategy for supporting a healthy heart. Remember to focus on overall dietary patterns rather than just individual nutrients for the most impactful results. A balanced diet rich in fruits, vegetables, whole grains, and healthy fats is the most effective approach to lowering cholesterol and reducing cardiovascular risk. Always consult a healthcare provider or a registered dietitian for personalized advice, especially if you are managing existing medical conditions or taking medication.

Frequently Asked Questions

The primary types of fats that help reduce cholesterol are unsaturated fats, which include both monounsaturated and polyunsaturated fats. They work by lowering the 'bad' LDL cholesterol and either maintaining or increasing the 'good' HDL cholesterol.

Monounsaturated fats help lower LDL cholesterol while helping to maintain healthy levels of HDL cholesterol. Foods rich in monounsaturated fats include olive oil, avocados, and many types of nuts.

The best food sources of omega-3 fatty acids are oily fish such as salmon, mackerel, and sardines. Plant-based sources include flaxseeds, walnuts, and chia seeds.

Saturated fats are bad for cholesterol because they increase the amount of harmful LDL cholesterol in your blood. They are found in high-fat animal products and certain tropical oils.

Trans fats are artificially created fats that are particularly harmful because they both raise 'bad' LDL cholesterol and lower 'good' HDL cholesterol. They are found in many processed and fried foods, often as 'partially hydrogenated oils'.

Plant sterols and stanols are substances that block the absorption of dietary cholesterol in the gut. They are available in fortified foods like certain margarines and yogurts, and regular daily consumption can help lower blood cholesterol.

Yes, you can and should eat nuts if you have high cholesterol. Nuts are a good source of unsaturated fats, fiber, and other nutrients that can help manage cholesterol levels. Opt for plain, unsalted varieties.