Which two fats should we avoid eating for better health?

According to the World Health Organization, more than 278,000 deaths each year can be attributed to the intake of industrially produced trans fats. This statistic highlights the critical importance of knowing which two fats should we avoid eating: trans fats and saturated fats. These fats pose significant risks to cardiovascular and overall health.

Quick Summary

This guide covers the two most harmful fats—trans fats and saturated fats—and their negative impact on health. It explains how to identify them in everyday foods and outlines the key differences between unhealthy and healthy fats for making better dietary choices.

Key Points

• Trans Fats Are the Most Dangerous Fat: Industrially produced trans fats, created by partially hydrogenating vegetable oils, raise bad (LDL) cholesterol and lower good (HDL) cholesterol, increasing the risk of heart disease, stroke, and diabetes.

• Limit Saturated Fat Intake: Found in high-fat animal products and tropical oils, saturated fats can raise LDL cholesterol. While not as harmful as trans fats, it is recommended to limit intake to less than 10% of daily calories and replace them with healthier options.

• Read Labels to Find Hidden Fats: Food manufacturers can claim 0g of trans fat per serving if the amount is below 0.5g. Always check the ingredient list for "partially hydrogenated oil" to be sure.

• Choose Whole Foods Over Processed: Processed snacks, baked goods, and fried foods are common sources of unhealthy fats. Prioritizing whole foods and cooking at home offers better control over ingredients.

• Opt for Healthier Fats: Replace trans and saturated fats with beneficial unsaturated fats from sources like olive oil, avocado, nuts, and seeds, which can help lower bad cholesterol and support heart health.

• Be Aware of Solid Fats at Room Temperature: As a general rule, fats that are solid at room temperature (like butter, lard, and shortening) tend to be high in saturated fat and should be limited.

Understanding the 'Bad' Fats: Trans Fats and Saturated Fats

Not all fats are created equal, and for optimal health, it is essential to distinguish between beneficial fats and those that are harmful. The two primary fats that should be limited or avoided in your diet are trans fats and saturated fats due to their detrimental effects on the body, particularly on cardiovascular health.

The Dangers of Trans Fats

Trans fat, or trans-fatty acids, are the most harmful type of fat you can consume, with no known health benefits. They come in two forms: naturally occurring, found in small amounts in meat and dairy from ruminant animals, and industrially produced, created through a process called partial hydrogenation. This process adds hydrogen to liquid vegetable oils, turning them into a solid fat and extending the shelf life of processed foods.

• Impact on cholesterol: Trans fats raise your low-density lipoprotein (LDL) or "bad" cholesterol levels while simultaneously lowering your high-density lipoprotein (HDL) or "good" cholesterol. This dangerous combination is a primary driver of heart disease.
• Increased inflammation: These fats also cause inflammation in the body, which is linked to a higher risk of heart disease, stroke, diabetes, and other chronic conditions.
• Common sources: Industrially produced trans fats can be found in a variety of processed and fried foods, including:
  • Fried foods like doughnuts and french fries
  • Commercially baked goods such as cookies, cakes, and crackers
  • Stick margarine and vegetable shortening
  • Processed snack foods and microwave popcorn

To identify trans fats, check the ingredient list for "partially hydrogenated oil," even if the nutrition label lists 0g of trans fat. Food manufacturers can claim 0 grams if the serving contains less than 0.5 grams, but these trace amounts add up.

The Risks Associated with Saturated Fats

Saturated fats are another type of fat to consume sparingly. They are typically solid at room temperature and primarily found in animal products and some tropical oils. While not as harmful as trans fats, excessive consumption of saturated fats can still negatively impact your health.

• Impact on cholesterol: A diet high in saturated fat can increase blood cholesterol levels, specifically raising LDL cholesterol. While recent research has slightly muddied the waters on the direct link between saturated fat and heart disease, it is widely recommended to limit intake and replace it with healthier, unsaturated fats.
• Common sources: Foods rich in saturated fats include:
  • Fatty cuts of meat, bacon, and sausage
  • High-fat dairy products like butter, cheese, cream, and whole milk
  • Tropical oils, such as coconut oil and palm oil
  • Lard

For most people, nutrition experts recommend limiting saturated fat to less than 10% of total daily calories.

Comparison of Fats: Unhealthy vs. Healthy

Feature	Trans Fats (Unhealthy)	Saturated Fats (Less Healthy)	Unsaturated Fats (Healthy)
Physical State (Room Temp)	Semi-solid to solid	Solid	Liquid
Sources	Partially hydrogenated oils (processed foods), some meat/dairy	Animal products (meat, dairy), tropical oils	Plant oils (olive, canola), nuts, seeds, avocado
Effect on LDL ('Bad') Cholesterol	Increases	Increases	Decreases
Effect on HDL ('Good') Cholesterol	Decreases	No significant effect or slightly decreased	Increases
Health Impact	Significant risk for heart disease, inflammation, diabetes	Increased cholesterol, best to limit and replace	Reduces heart disease risk, essential for health

Practical Steps for Avoiding Bad Fats

Making smarter dietary choices requires conscious effort, especially when many processed foods contain hidden sources of trans and saturated fats.

• Read nutrition labels carefully: Don't just look at the grams of fat; always check the ingredients list for "partially hydrogenated oil" to avoid hidden trans fats. Compare the saturated fat content per 100g between similar products to choose the healthier option.
• Choose fresh over processed: Opt for whole, unprocessed foods, as they are naturally lower in harmful fats. A home-cooked meal is often the healthiest option because you control the ingredients.
• Use healthier cooking oils: Replace butter and solid shortenings with liquid oils like olive, canola, or sunflower oil. These are rich in beneficial monounsaturated and polyunsaturated fats.
• Limit restaurant and fast food: Fried foods and many commercial baked goods served at restaurants and fast-food chains are often high in trans fats due to the use of solid oils.
• Embrace healthy alternatives: When baking, use healthier liquid oils or swap fatty ingredients with healthier choices like avocado or nut butters in moderation.

Conclusion: Making Informed Choices for a Healthier You

By understanding which two fats should we avoid eating—trans fats and saturated fats—you can take significant steps toward improving your health. While eliminating all saturated fat may not be realistic, reducing intake and completely avoiding industrially produced trans fats is a powerful strategy for cardiovascular health. Prioritizing unsaturated fats found in plant oils, nuts, and fish is the key to building a more heart-healthy diet. By becoming a diligent label-reader and choosing whole foods over processed ones, you can make informed decisions that benefit your long-term well-being. For more detailed dietary guidance, consulting a healthcare provider or a registered dietitian is always recommended. For more information on dietary choices, consult reliable sources like the FDA's guide on reading nutrition labels.

Key Takeaways

• Avoid Trans Fats Completely: Industrially produced trans fats have no known health benefits and significantly increase the risk of heart disease by raising LDL and lowering HDL cholesterol.
• Limit Saturated Fat Intake: While not as dangerous as trans fats, excessive saturated fat can raise LDL cholesterol and should be consumed in moderation, ideally less than 10% of daily calories.
• Read Food Labels Thoroughly: Always check the ingredients list for “partially hydrogenated oil” to find hidden trans fats, as labels can misleadingly state 0g per serving.
• Choose Healthy Fat Sources: Opt for foods rich in monounsaturated and polyunsaturated fats, such as olive oil, nuts, seeds, and avocados, to replace unhealthy fats.
• Favor Whole Foods: Minimally processed, whole foods naturally contain healthier fat profiles compared to highly processed alternatives that often contain high levels of trans and saturated fats.

FAQs

• What are the two main types of fat to avoid? The two main types of fat to avoid are trans fats and saturated fats, as they have been shown to have the most detrimental effects on cardiovascular health.
• Why are trans fats considered worse than saturated fats? Trans fats are considered the worst because they both raise bad (LDL) cholesterol and lower good (HDL) cholesterol, whereas saturated fats primarily just raise LDL cholesterol.
• How do I find hidden trans fats on a food label? To find hidden trans fats, check the ingredients list for "partially hydrogenated oil." Food labels can claim 0g of trans fat per serving even if a small amount is present, so the ingredient list is the most reliable source.
• What foods are high in saturated fat? Foods high in saturated fat include fatty cuts of red meat, full-fat dairy products like butter and cheese, and tropical oils such as coconut and palm oil.
• What are healthier fat alternatives? Healthier fats include unsaturated fats, which can be found in olive oil, avocado, nuts, seeds, and fatty fish like salmon.
• Can any amount of trans fat be considered healthy? No. Experts, including the World Health Organization, state there is no safe level of consumption for industrially produced trans fat, and it provides no known health benefits.
• What should I replace saturated fats with? Replace saturated fats with healthier unsaturated fats, such as those found in vegetable oils like olive oil, and in foods like nuts and seeds.
• Is coconut oil a healthy fat? Despite its reputation, coconut oil is high in saturated fat and should be consumed in moderation, not as a primary source of healthy fats.
• How does the hydrogenation process work? Hydrogenation is a chemical process that adds hydrogen to liquid vegetable oil, which solidifies it and makes it more shelf-stable. This process is what creates industrially produced trans fats.
• Will avoiding these fats eliminate my risk of heart disease? Avoiding trans and limiting saturated fats is a crucial step for heart health, but it's one part of a larger picture. A balanced diet, regular exercise, and other lifestyle factors also significantly contribute to heart health.

Citations

["Facts about fat - NHS", "https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/", "1.2.1"] ["What is Fat | ADA - American Diabetes Association", "https://diabetes.org/food-nutrition/reading-food-labels/fats", "1.2.2"] ["The truth about fats: the good, the bad, and the in-between - Harvard Health", "https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good", "1.6.1"] ["Trans fat - World Health Organization (WHO)", "https://www.who.int/news-room/fact-sheets/detail/trans-fat", "1.6.2"] ["Facts about trans fats: MedlinePlus Medical Encyclopedia", "https://medlineplus.gov/ency/patientinstructions/000786.htm", "1.9.1"] ["Good fats, bad fats, and heart disease - Healthline", "https://www.healthline.com/health/heart-disease/good-fats-vs-bad-fats", "1.9.4"] ["Good fats, bad fats (PDF) - Stanford Health Care", "https://stanfordhealthcare.org/content/dam/SHC/clinics/preventive-cardiology/docs/good-fats-bad-fats.pdf", "1.5.4"] ["Dietary Fat: What’s Good and What’s Bad - FamilyDoctor.org", "https://familydoctor.org/dietary-fats-whats-good-and-whats-bad/", "1.3.4"] ["How to Understand and Use the Nutrition Facts Label - FDA", "https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label", "1.11.3"] ["Trans fat is double trouble for heart health - Mayo Clinic", "https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114", "1.6.5"] ["Reading food labels | Heart Foundation", "https://www.heartfoundation.org.au/healthy-living/healthy-eating/reading-food-labels", "1.11.4"] ["Types of Fats | Survivorship Healthy Lifestyle Series - YouTube", "https://www.youtube.com/watch?v=YRQA_WH7GjQ", "1.8.3"]

Frequently Asked Questions

What are the two types of fat to avoid?

The two types of fat to avoid are industrially produced trans fats and excessive saturated fats, due to their harmful impact on cholesterol levels and heart health.

Why are trans fats so bad for you?

Trans fats are extremely unhealthy because they simultaneously raise bad (LDL) cholesterol and lower good (HDL) cholesterol, creating a harmful combination that significantly increases the risk of heart disease and stroke.

Where can I find trans fats?

Industrially produced trans fats are typically found in fried foods, commercial baked goods (cookies, cakes), stick margarine, vegetable shortening, and processed snacks. Always look for "partially hydrogenated oil" in the ingredients list.

What are common sources of saturated fat?

Common sources of saturated fat include fatty cuts of meat, poultry skin, high-fat dairy products (like butter, cheese, and cream), lard, and tropical oils such as coconut and palm oil.

How can I tell if a packaged food has trans fat?

To check for trans fat, examine the food label. Look for the grams of trans fat, but more importantly, check the ingredients list for "partially hydrogenated oil," which indicates the presence of trans fat.

Is natural trans fat from animal products also bad?

While natural trans fats from ruminant animals like cows are less prevalent than industrial ones, they are still considered harmful and contribute to negative health effects, though they are present in smaller amounts.

What are some healthy fats I can eat instead?

Healthier fat options include monounsaturated and polyunsaturated fats. These are found in plant-based oils (olive, canola), nuts, seeds, avocados, and fatty fish.

How much saturated fat should I consume per day?

Most health experts recommend limiting saturated fat to less than 10% of your total daily calories. For a 2,000-calorie diet, this would mean less than 20 grams of saturated fat.

Does '0g trans fat' on a label mean the food is healthy?

Not necessarily. A "0g trans fat" claim on a label can be misleading, as manufacturers can use this claim if a serving has less than 0.5 grams of trans fat. The food could still be high in saturated fat, sugar, or sodium.

How can I reduce saturated fat in my cooking?

To reduce saturated fat, substitute butter and solid shortening with liquid vegetable oils like olive or canola oil. You can also trim visible fat from meat and choose lower-fat dairy products.

What are the health benefits of choosing unsaturated fats?

Choosing unsaturated fats over saturated and trans fats can help improve your cholesterol profile, reduce inflammation, and lower your risk of developing cardiovascular disease.

What is the difference between solid and liquid fats?

Generally, saturated fats are solid at room temperature (like butter), while healthier unsaturated fats are liquid at room temperature (like olive oil).