Which fatty foods should I avoid for better health?

November 24, 2025 •

3 min read

According to the American Heart Association, limiting saturated and trans fats can significantly reduce your risk of heart disease and stroke. Understanding which fatty foods should I avoid is a crucial step toward protecting your cardiovascular health and improving overall well-being, focusing on the types of fat rather than eliminating them entirely.

Quick Summary

This guide identifies unhealthy fats, specifies common foods to limit or avoid, explains how to interpret food labels, and offers healthier alternatives for a balanced diet.

Key Points

Limit Saturated Fats: Restrict intake of fats from fatty meats, full-fat dairy, and tropical oils, as they raise LDL ('bad') cholesterol.
Eliminate Artificial Trans Fats: Avoid foods containing 'partially hydrogenated oils,' which both raise LDL and lower HDL ('good') cholesterol and have no health benefits.
Prioritize Unsaturated Fats: Swap unhealthy fats for heart-healthy options found in olive oil, avocados, nuts, seeds, and fish.
Master Label Reading: Use the Nutrition Facts label to check for saturated and trans fat content and scrutinize ingredient lists for hidden trans fats.
Choose Leaner and Less Processed Options: Opt for lean meats, low-fat dairy, and homemade meals over processed snacks, fried foods, and fatty cuts of meat.

Fats are an essential part of a healthy diet, providing energy and helping the body absorb fat-soluble vitamins. However, not all fats are created equal. The key to good health lies in differentiating between beneficial unsaturated fats and harmful saturated and trans fats, which can negatively impact your cholesterol levels and increase the risk of chronic disease.

The Unhealthy Duo: Saturated and Trans Fats

Saturated Fats: The Solid Culprits

Saturated fats are typically solid at room temperature and are primarily found in animal-based products, though some plant-based sources exist. Consuming too much saturated fat can raise your low-density lipoprotein (LDL), or "bad," cholesterol, which contributes to plaque buildup in your arteries and increases your risk of heart disease and stroke.

Common sources of saturated fat include:

Fatty cuts of red meat like beef, pork, and lamb
Processed meats such as sausages, bacon, and cured salami
Full-fat dairy products like cheese, butter, cream, and ice cream
Baked goods and pastries made with butter or lard
Tropical oils, including coconut oil and palm oil, which are high in saturated fat

Trans Fats: The Worst Offenders

Artificial trans fats are created through an industrial process called hydrogenation, which turns liquid vegetable oils into solids to increase shelf life and stability. These are widely considered the worst type of fat for your health, as they not only raise bad (LDL) cholesterol but also lower good (HDL) cholesterol. Due to overwhelming evidence of their harm, the use of partially hydrogenated oils has been banned in many countries. Still, trace amounts can lurk in some products, and it's essential to check labels for "partially hydrogenated oil".

Foods most likely to contain trans fats include:

Fried foods, particularly those from fast-food restaurants, like french fries and fried chicken
Baked goods such as cookies, cakes, pies, and doughnuts
Processed snack foods like microwave popcorn and some crackers
Stick margarine and shortening

How to Read Food Labels for Fat Content

Understanding food labels is crucial for identifying which fatty foods you should avoid. The Nutrition Facts label lists total fat, saturated fat, and trans fat.

Look for the following:

Total Fat: While not all total fat is bad, it's a good place to start. A product labeled "low fat" must have 3 grams or less of total fat per 100g.
Saturated Fat: The goal is to limit this. Many health guidelines recommend keeping saturated fat intake below 10% of your total daily calories. Aim for products with green or amber ratings on traffic light labels.
Trans Fat: You should strive for 0 grams of artificial trans fat. Check the ingredients list for "partially hydrogenated oil" to catch any hidden trans fats, even if the label claims 0g per serving.

Making Healthy Swaps

Instead of completely eliminating fat, replace unhealthy sources with healthy unsaturated fats. This can benefit heart health by improving cholesterol levels.

Here are some simple swaps:

Cooking oil: Use olive oil, avocado oil, or canola oil instead of butter, lard, or coconut oil.
Spreads: Choose avocado, nut butters, or hummus instead of butter or cream cheese.
Protein: Swap fatty red meat or processed meats for lean poultry (without skin), fish, beans, or lentils.
Snacks: Replace chips, crackers, and pastries with nuts, seeds, fruit, or vegetables.
Dairy: Opt for low-fat or fat-free versions of milk, yogurt, and cheese.

Unhealthy Fats vs. Healthy Fats: A Comparison


Fat Type	Health Impact	Common Sources
Saturated Fat	Raises LDL ('bad') cholesterol, increasing heart disease risk.	Fatty meats, butter, cheese, coconut oil, baked goods.
Trans Fat	Raises LDL cholesterol and lowers HDL ('good') cholesterol, significantly increasing heart disease risk.	Fried foods, stick margarine, baked goods with shortening, some processed snacks.
Unsaturated Fat	Improves cholesterol levels and supports heart health.	Olive oil, avocados, nuts, seeds, fatty fish like salmon.

Conclusion: Navigating Your Diet with Knowledge

Making informed dietary choices is vital for long-term health. Knowing which fatty foods should I avoid—primarily those high in saturated and trans fats—empowers you to protect your heart and overall well-being. By limiting processed foods, fatty meats, and certain dairy products and opting for healthier alternatives rich in unsaturated fats, you can build a more balanced and nutritious diet. Remember to read food labels carefully and prioritize whole, minimally processed foods. For more detailed information on heart-healthy eating, consult reputable resources like the American Heart Association.

Frequently Asked Questions

Healthy fats, or unsaturated fats (monounsaturated and polyunsaturated), typically improve cholesterol levels and are liquid at room temperature. Unhealthy fats, such as saturated and trans fats, raise bad LDL cholesterol and are often solid at room temperature.

No, your body requires healthy fats for vital functions, including vitamin absorption, brain function, and hormone production. The focus should be on avoiding or limiting unhealthy saturated and trans fats, not eliminating all dietary fat.

Yes, tropical oils such as coconut and palm oil are high in saturated fat and should be limited. While often marketed as healthy, they contribute to the intake of saturated fat, which can raise cholesterol.

To reduce saturated fat, choose leaner cuts of meat, remove the skin from poultry, opt for low-fat or fat-free dairy products, and incorporate more plant-based proteins like beans and lentils into your diet.

Instead of deep-frying, consider baking, grilling, poaching, or steaming your food. These cooking methods use little to no added oil, which significantly reduces the amount of unhealthy fat.

The presence of 'partially hydrogenated oil' in the ingredients list indicates that the product contains artificial trans fats, which are very harmful to heart health and should be avoided entirely.

Yes, in some regions, if a serving contains less than 0.5 grams of trans fat, manufacturers can list it as 0g. Your best defense is to always check the ingredients list for 'partially hydrogenated oil'.