Which Type of Fat Can Help Lower Cholesterol?

November 17, 2025 •

4 min read

According to the American Heart Association, replacing saturated and trans fats with unsaturated fats is a key strategy for improving heart health. But which type of fat can help lower cholesterol most effectively? Both monounsaturated and polyunsaturated fats are known to significantly reduce 'bad' LDL cholesterol and support overall cardiovascular well-being.

Quick Summary

Replacing unhealthy saturated and trans fats with unsaturated fats, specifically monounsaturated and polyunsaturated types, helps lower bad LDL cholesterol and promotes heart health. Incorporating foods rich in these healthy fats, like avocados, nuts, seeds, and oily fish, is a key dietary strategy for managing cholesterol levels.

Key Points

Unsaturated Fats are Key: Monounsaturated and polyunsaturated fats are the types of healthy fats that can help lower 'bad' LDL cholesterol levels and reduce the risk of heart disease.
Monounsaturated Fats Lower LDL: These fats, found in olive oil, avocados, and nuts, are effective at reducing LDL cholesterol while maintaining or increasing 'good' HDL cholesterol.
Polyunsaturated Fats Reduce Cholesterol and Triglycerides: Including Omega-3 and Omega-6 fatty acids from sources like oily fish, flaxseeds, and walnuts can lower both LDL cholesterol and triglycerides.
Smart Swaps are Crucial: The benefit of healthy fats is seen when they replace saturated and trans fats in the diet, not when they are simply added to a high-fat diet.
Variety is Important: A diverse range of healthy fat sources is best, including avocados, nuts, seeds, plant-based oils, and oily fish, to ensure a good balance of both monounsaturated and polyunsaturated types.

Understanding the Role of Dietary Fats in Cholesterol Management

Dietary fats have a significant impact on blood cholesterol and heart health. Not all fats are created equal; while some, like saturated and trans fats, can raise harmful LDL cholesterol, others, particularly unsaturated fats, offer significant cardiovascular benefits. The key to managing cholesterol through diet is not just about reducing fat, but about making smart swaps to incorporate healthier fat sources.

Monounsaturated Fats: The Heart-Protective Choice

Monounsaturated fats (MUFAs) contain one double bond in their fatty acid chain, causing them to be liquid at room temperature and solid when chilled. These fats are renowned for their ability to lower 'bad' LDL cholesterol while helping to maintain 'good' HDL cholesterol levels. This dual action makes them a powerful tool for reducing heart disease and stroke risk. By improving blood cholesterol and potentially improving blood sugar control, MUFAs contribute to overall heart health.

Sources of Monounsaturated Fats:

Avocados: A rich source that can be added to salads, sandwiches, or made into guacamole.
Olive Oil: Extra virgin olive oil is particularly beneficial for its antioxidant content.
Nuts: Almonds, pecans, hazelnuts, and pistachios are excellent sources.
Seeds: Pumpkin seeds and sesame seeds offer a great way to boost your MUFA intake.
Certain Vegetable Oils: Canola and peanut oils are also good options.

Polyunsaturated Fats: Essential for Your Body

Polyunsaturated fats (PUFAs) have more than one double bond and are also typically liquid at room temperature. They include two essential fatty acids that the body cannot produce on its own: Omega-3 and Omega-6. When used to replace saturated fats, PUFAs can help lower both total cholesterol and harmful LDL cholesterol levels.

Omega-3 Fatty Acids

Omega-3s are particularly beneficial for heart health and are known to lower triglycerides. They are highly concentrated in the brain and eyes and are crucial for cellular function.

Sources of Omega-3s:

Oily Fish: Salmon, mackerel, herring, and sardines are packed with EPA and DHA.
Seeds: Flaxseeds and chia seeds are excellent plant-based sources of ALA.
Nuts: Walnuts contain a significant amount of ALA.

Omega-6 Fatty Acids

Omega-6s are also important, though most Western diets already contain plenty of them. They help lower LDL cholesterol and improve overall cholesterol profiles. The key is balance, as too many Omega-6s without enough Omega-3s can lead to inflammation.

Sources of Omega-6s:

Vegetable Oils: Corn, sunflower, and soybean oils are common sources.
Seeds and Nuts: Pumpkin seeds and walnuts also contribute.

Practical Strategies for Incorporating Healthy Fats

Swap cooking oils: Use olive, canola, or sunflower oil instead of butter or coconut oil.
Boost fish intake: Aim for two servings of oily fish per week.
Snack smarter: Replace processed snacks with a handful of nuts or seeds.
Add avocado: Include slices of avocado in salads and sandwiches.
Use seeds as toppers: Sprinkle flaxseeds or chia seeds over oatmeal, yogurt, and salads.

Comparison of Fats: A Quick Look


Feature	Monounsaturated Fats (MUFAs)	Polyunsaturated Fats (PUFAs)	Saturated Fats	Trans Fats
Physical State (Room Temp)	Liquid	Liquid	Solid	Solid
Effect on LDL ('Bad' Cholesterol)	Lowers	Lowers	Raises	Raises
Effect on HDL ('Good' Cholesterol)	Maintains / May Increase	May Lower Slightly	Neutral / Raises Slightly	Lowers
Key Dietary Sources	Olive oil, avocados, nuts	Oily fish, flaxseeds, walnuts, vegetable oils	Butter, red meat, cheese, coconut oil	Processed baked goods, fried foods
Heart Health Impact	Beneficial	Beneficial	Detrimental	Highly Detrimental

Conclusion

The answer to which type of fat can help lower cholesterol is clear: unsaturated fats are your best allies. By consciously replacing saturated and trans fats with monounsaturated and polyunsaturated options, you can actively reduce your LDL cholesterol, support your heart, and decrease your risk of cardiovascular disease. The cumulative effect of these small dietary changes, such as choosing olive oil over butter or snacking on nuts instead of chips, can lead to significant and lasting improvements in your health. A well-rounded diet that includes a variety of these healthy fat sources is the most effective approach for cholesterol management and overall well-being.

Which type of fat can help lower cholesterol? Monounsaturated and polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, are the beneficial types.

Monounsaturated fats lower 'bad' LDL cholesterol while often helping to maintain 'good' HDL levels.

Polyunsaturated fats lower both LDL cholesterol and triglycerides.

Sources of healthy fats include olive oil, avocados, nuts, seeds, and oily fish like salmon and mackerel.

Replacing saturated fats found in butter and red meat with these healthier alternatives is the recommended strategy.

This shift in fat intake is an important dietary strategy for improving heart health.

Cooking with plant-based oils and snacking on nuts are simple ways to incorporate more healthy fats into your diet.

Frequently Asked Questions

Saturated fats are typically solid at room temperature and primarily found in animal products and some tropical oils, while unsaturated fats are liquid at room temperature and found mainly in plants and fish. Unsaturated fats are the 'healthy' fats that help lower cholesterol, whereas saturated fats can raise it.

Foods rich in monounsaturated fats include olive oil, avocados, almonds, cashews, pecans, and various seeds like pumpkin and sesame.

Polyunsaturated fats are abundant in oily fish such as salmon, mackerel, and herring, as well as plant-based sources like walnuts, flaxseeds, and soybean oil.

Omega-3 fatty acids, a type of polyunsaturated fat, primarily work by lowering triglyceride levels. They also play a role in reducing inflammation and supporting overall heart function.

For most people, it is better to get healthy fats from whole food sources like fish, nuts, and seeds. Supplements, particularly fish oil, should be discussed with a healthcare provider, as they may have side effects or interact with other medications.

Use oils like olive, canola, or sunflower oil for cooking and salad dressings instead of solid fats like butter or lard. Be mindful of oil's smoke point, especially when cooking at high temperatures.

It is recommended to choose lower-fat dairy products like skimmed milk and low-fat yogurt over full-fat options. Hard cheeses are typically higher in saturated fat, so they should be consumed in moderation.