Which lipids are recommended to be included in your diet?

January 6, 2026 •

4 min read

According to the American Heart Association, replacing saturated and trans fats with unsaturated fats may improve cholesterol levels and lower heart disease risk. Incorporating healthy lipids into your diet is crucial for energy, vitamin absorption, and cell function.

Quick Summary

An overview of beneficial dietary lipids, including omega-3 and omega-6 fatty acids, along with monounsaturated fats and how to incorporate them into your daily meals. The guide provides practical food sources and highlights the importance of choosing healthy fats for long-term health.

Key Points

Prioritize Unsaturated Fats: Focus on monounsaturated fats (MUFAs) from sources like olive oil and avocados and polyunsaturated fats (PUFAs), including omega-3s and omega-6s, found in fish and seeds.
Boost Omega-3 Intake: Since the body can't produce them, regularly consume fatty fish, flaxseeds, chia seeds, and walnuts to get essential omega-3s.
Limit Saturated and Avoid Trans Fats: Reduce consumption of saturated fats found in red meat and full-fat dairy, and strictly avoid artificial trans fats by checking for 'partially hydrogenated oil' on labels.
Make Healthy Swaps: Replace unhealthy fats in cooking and snacking with healthier alternatives like using olive oil instead of butter or eating nuts instead of processed snacks.
Maintain Overall Balance: Remember that all fats are calorie-dense; the goal is to replace unhealthy fats with moderate amounts of healthier ones rather than simply adding more fat to your diet.

The Importance of Healthy Lipids in Your Diet

Lipids, commonly known as fats, are a vital macronutrient that plays a crucial role in the body's functions. They serve as an energy reserve, help absorb fat-soluble vitamins (A, D, E, and K), and are essential for cell membrane structure. However, not all lipids are created equal. The key to a healthy diet lies in choosing the right types of fats and moderating the intake of the less-healthy varieties.

Unsaturated Fats: The Heart-Healthy Choice

Unsaturated fats are liquid at room temperature and are considered the "good" fats due to their ability to improve cholesterol levels, reduce inflammation, and support heart health. They are predominantly found in plant-based foods and fatty fish. There are two main types of unsaturated fats: monounsaturated and polyunsaturated fats.

Monounsaturated Fats (MUFAs)

MUFAs are known for their ability to lower LDL ("bad") cholesterol while potentially increasing HDL ("good") cholesterol. This makes them a cornerstone of heart-healthy diets, like the Mediterranean diet.

Excellent sources of MUFAs include:

Olive oil: Especially extra virgin olive oil, which is also rich in antioxidants.
Avocados: A nutrient-dense fruit packed with healthy fats and fiber.
Nuts: Almonds, cashews, pecans, hazelnuts, and pistachios are great choices.
Seeds: Pumpkin and sesame seeds offer a good dose of MUFAs.

Polyunsaturated Fats (PUFAs)

PUFAs, which include the essential omega-3 and omega-6 fatty acids, are necessary for proper brain function and cell growth. The body cannot produce these, so they must be obtained from the diet.

Omega-3 Fatty Acids: EPA and DHA, found primarily in fatty fish, are particularly beneficial for heart and brain health. ALA is found in plant-based sources and is converted to EPA and DHA, though inefficiently.

Fatty Fish: Salmon, mackerel, herring, sardines, and anchovies are excellent sources.
Seeds: Flaxseeds (especially ground) and chia seeds are rich in ALA.
Nuts: Walnuts are a notable plant-based source of omega-3s.

Omega-6 Fatty Acids: While also essential, the average Western diet often contains an excess of omega-6s, so the focus should be on balancing intake with more omega-3s.

Oils: Sunflower, corn, soybean, and safflower oils contain omega-6s.
Nuts and Seeds: Walnuts and sunflower seeds are good sources.

The Fats to Limit and Avoid

Saturated Fats

Found in animal products and some tropical oils, saturated fats can raise LDL cholesterol and should be consumed in moderation. The USDA recommends limiting saturated fat intake to less than 10% of daily calories.

Sources to limit: Fatty cuts of meat, full-fat dairy products (butter, cheese, cream), and tropical oils like coconut and palm oil.
How to limit: Choose leaner cuts of meat, trim visible fat, and opt for low-fat dairy options.

Trans Fats

Artificial trans fats, created through a manufacturing process called hydrogenation, are particularly harmful and have been largely removed from the food supply in many countries. They increase bad cholesterol and lower good cholesterol. Always check labels for "partially hydrogenated oil" and avoid products containing them.

Lipid Comparison Table: Healthy vs. Harmful


Feature	Monounsaturated Fats (MUFAs)	Polyunsaturated Fats (PUFAs)	Saturated Fats	Trans Fats
Effect on LDL	Lowers	Lowers	Raises	Raises significantly
Effect on HDL	Can increase	May improve ratio	Can lower	Lowers
State at room temp.	Liquid	Liquid	Solid	Solid
Sources	Olive oil, avocado, nuts	Fatty fish, flaxseeds, walnuts	Fatty meat, butter, palm oil	Processed foods (historically)
Health Impact	Highly beneficial, heart-protective	Highly beneficial, essential for brain function	Linked to increased heart disease risk	Increases heart disease risk dramatically

Practical Ways to Add Healthy Lipids to Your Diet

Making simple changes can significantly boost your intake of recommended lipids. Here are some actionable tips:

Cooking Swaps: Use olive, canola, or avocado oil instead of butter, lard, or coconut oil.
Snack Smarter: Grab a handful of nuts or seeds instead of processed snacks or cheese.
Meal Prep with Fish: Incorporate fatty fish like salmon or mackerel into your meals at least twice a week.
Enhance Salads: Top salads with avocado, nuts, or seeds and use an olive oil-based dressing.
Get Creative with Spreads: Try mashed avocado or nut butter on toast instead of cream cheese or butter.
Integrate Seeds: Sprinkle ground flaxseed or chia seeds on oatmeal, yogurt, or smoothies.

Conclusion

Understanding which lipids are recommended to be included in your diet is a powerful step toward better health. By prioritizing unsaturated fats—specifically monounsaturated fats from olive oil and avocados, and polyunsaturated fats like omega-3s from fatty fish—you can support heart and brain health while minimizing risks associated with saturated and trans fats. While moderation is key for all dietary fats, the conscious choice to replace harmful fats with healthier alternatives can lead to profound long-term wellness benefits. Focus on whole-food sources and simple, regular dietary adjustments for a healthier lifestyle.

Heart Foundation: Fats, Oils and Heart Health

Frequently Asked Questions

Saturated fats are typically solid at room temperature and primarily come from animal products, raising bad LDL cholesterol. Unsaturated fats are liquid at room temperature, mostly from plant sources and fish, and can improve cholesterol levels.

Omega-3 and omega-6 are both essential polyunsaturated fats. However, many people consume too many omega-6s relative to omega-3s in a typical Western diet. A balanced ratio is important, so focus on increasing omega-3 intake rather than avoiding omega-6s.

Vegetarians and vegans can get omega-3s from plant-based sources like flaxseeds, chia seeds, walnuts, and canola oil, which contain ALA. Algal oil supplements are another excellent option, as they provide EPA and DHA directly.

While dark chocolate does contain fat, including some saturated fat, it also offers beneficial antioxidants. It should be consumed in moderation as part of a balanced diet.

No, consuming healthy fats in moderation does not necessarily cause weight gain. All fats are calorie-dense, so portion control is important, but a diet with a balanced fat intake is essential for overall health and can be part of a weight management plan.

Good cooking oils include olive oil, canola oil, and avocado oil. While olive oil is great for lower-heat cooking, avocado oil has a higher smoke point and is suitable for higher-temperature cooking.

Dairy products like cheese and butter are generally high in saturated fat. However, some studies suggest certain full-fat dairy products, like yogurt, may offer benefits, and low-fat dairy options are a healthier choice.