Which type of fat is considered healthiest for the heart?

January 9, 2026 •

4 min read

According to the World Health Organization, unhealthy diets and a lack of physical activity are major risk factors for heart disease globally. When it comes to the fats in our diet, not all are created equal, and some play a critical role in promoting, while others can harm, heart health.

Quick Summary

This article explores the different types of dietary fats, identifying which ones are considered most beneficial for cardiovascular health, which ones to limit, and providing practical tips for choosing heart-healthy fat sources.

Key Points

Unsaturated Fats are Heart-Healthy: Monounsaturated and polyunsaturated fats improve cholesterol levels and reduce heart disease risk.
Saturated Fats Should be Limited: Found in animal products and some tropical oils, excessive saturated fat intake can raise LDL cholesterol.
Trans Fats Must be Avoided: Industrially produced trans fats are the most harmful, increasing LDL cholesterol and decreasing HDL cholesterol.
Omega-3s are Critically Important: A type of polyunsaturated fat found in oily fish and some plants, omega-3s protect against arrhythmias and blood clots.
Focus on Whole Food Sources: Getting healthy fats from foods like avocados, nuts, seeds, and fish is more beneficial than relying on supplements.
Small Swaps Make a Big Difference: Replacing unhealthy fats with heart-healthy alternatives, such as using olive oil instead of butter, can significantly improve cardiovascular health.

Understanding the Different Types of Fat

To understand which type of fat is considered healthiest for the heart, we first need to distinguish between the four primary types: monounsaturated, polyunsaturated, saturated, and trans fats. Unsaturated fats are generally considered the "good" fats, while saturated and trans fats are typically seen as the "bad" fats due to their effects on cholesterol and cardiovascular health.

The Heart-Healthy Champions: Unsaturated Fats

Unsaturated fats are liquid at room temperature and are found predominantly in plant-based foods and fish. These fats are known for their ability to improve cholesterol levels, stabilize heart rhythms, and ease inflammation.

Monounsaturated Fats

Monounsaturated fats (MUFAs) have one double bond in their carbon chain structure. Research has consistently shown that diets rich in MUFAs can improve blood cholesterol levels and decrease the risk of heart disease. Excellent sources include:

Olive oil and canola oil
Avocados
Nuts like almonds, cashews, and pecans
Seeds such as pumpkin and sesame seeds

Polyunsaturated Fats

Polyunsaturated fats (PUFAs) contain two or more double bonds. The body cannot make these fats, so they are considered "essential" and must be obtained from the diet. PUFAs are linked with lowering LDL ("bad") cholesterol and are categorized into two main types, omega-3 and omega-6.

Omega-3 Fatty Acids: Found in oily fish like salmon, mackerel, and trout, as well as in flaxseeds and walnuts. Omega-3s are particularly beneficial for reducing triglycerides, lowering blood pressure, and preventing plaque buildup in arteries.
Omega-6 Fatty Acids: Found in vegetable oils such as sunflower, corn, and soy oil. While essential, it is important to consume omega-6 fats in balance with omega-3s.

The Fats to Limit: Saturated and Trans Fats

Conversely, saturated and trans fats can have a detrimental effect on heart health, primarily by raising LDL cholesterol levels.

Saturated Fats

Typically solid at room temperature, saturated fats are primarily found in animal products, including fatty meats, butter, and full-fat dairy. Some plant-based tropical oils, like coconut and palm oil, are also high in saturated fat. The American Heart Association recommends limiting saturated fat to less than 6% of total daily calories.

Trans Fats

Trans fats are the most harmful type of fat for heart health. Industrially produced through partial hydrogenation, they increase LDL cholesterol and decrease HDL ("good") cholesterol. These fats are often found in processed foods, baked goods, fried foods, and certain margarines. It is recommended to avoid industrially produced trans fats entirely.

Comparison of Different Types of Fats


Feature	Monounsaturated Fats	Polyunsaturated Fats	Saturated Fats	Trans Fats
Physical State	Liquid at room temperature	Liquid at room temperature	Solid at room temperature	Solid or semi-solid at room temperature
Effect on LDL	Reduces ("bad") cholesterol	Reduces ("bad") cholesterol	Increases ("bad") cholesterol	Increases ("bad") cholesterol
Effect on HDL	Maintains or increases ("good") cholesterol	Increases ("good") cholesterol (especially omega-3s)	Can have varied effects, not beneficial	Decreases ("good") cholesterol
Primary Sources	Olive oil, avocados, nuts	Fatty fish, flaxseeds, walnuts, vegetable oils	Fatty meat, butter, cheese, coconut oil	Processed baked and fried foods
Heart Health Impact	Beneficial for cholesterol and inflammation.	Highly beneficial, essential for body function.	Harmful in excess, increases heart disease risk.	Very harmful, strongly linked to heart attacks and stroke.

Shifting Towards a Heart-Healthy Diet

Incorporating more unsaturated fats and reducing saturated and trans fats is a key strategy for protecting heart health. This involves mindful swaps in your diet.

How to Increase Healthy Fats

Choose cooking oils wisely: Use olive, canola, or sunflower oils instead of butter, shortening, or coconut oil.
Snack on nuts and seeds: Opt for a handful of almonds, walnuts, or chia seeds instead of processed snacks.
Eat more fish: Aim for at least two servings of fatty fish per week, such as salmon, mackerel, or trout.
Incorporate avocados: Add avocado slices to sandwiches, salads, or smoothies.
Select leaner protein: Choose lean cuts of meat and poultry without skin, or opt for plant-based proteins like legumes and beans.

Food Sources for a Heart-Healthy Diet

A balanced, heart-healthy eating pattern is not just about avoiding bad fats but also about embracing nutritious, whole foods. The Mediterranean diet, for example, emphasizes unsaturated fats from olive oil, nuts, and fish, alongside plenty of fruits, vegetables, and whole grains. Small, consistent changes in your diet can lead to significant long-term cardiovascular benefits.

Conclusion: The Bottom Line on Healthy Fats

Ultimately, unsaturated fats—including both monounsaturated and polyunsaturated fats—are considered the healthiest fats for the heart. These beneficial fats can help improve cholesterol levels, reduce inflammation, and lower the risk of heart disease when consumed as part of a balanced diet. On the other hand, limiting saturated fats and eliminating trans fats is crucial for cardiovascular protection. Focusing on the quality of fat, rather than simply reducing fat intake, is the most effective approach for maintaining a healthy heart.

For more detailed dietary guidance from a trusted source, consult the American Heart Association guidelines on dietary fats.

Frequently Asked Questions

Healthy fats are typically unsaturated (monounsaturated and polyunsaturated) and improve cholesterol levels. Unhealthy fats, such as saturated and trans fats, tend to raise bad (LDL) cholesterol and increase heart disease risk.

Most plant-based fats, like those in avocados, nuts, and olive oil, are unsaturated and heart-healthy. However, some, such as coconut and palm oil, are high in saturated fat and should be consumed in moderation.

Excellent sources include avocados, olive oil, canola oil, and nuts for monounsaturated fats. For polyunsaturated fats (omega-3s and omega-6s), consider oily fish (salmon, mackerel), flaxseeds, walnuts, and sunflower oil.

Trans fats are exceptionally damaging because they not only raise bad (LDL) cholesterol but also lower good (HDL) cholesterol, creating a double threat to heart health. They are also linked to increased inflammation and plaque buildup.

To reduce saturated fat, opt for lean cuts of meat, choose low-fat dairy products, and use liquid vegetable oils like olive or canola oil instead of solid fats like butter and shortening for cooking.

While omega-6 fats are essential, many people consume too much of them relative to omega-3s. For heart health, the focus should be on increasing omega-3 intake from sources like fatty fish and flaxseeds to maintain a better balance.

Most health experts agree that it is best to get healthy fats from whole food sources. Whole foods provide a wider range of beneficial nutrients that work together to support heart health. Supplements may be recommended for some individuals, but always consult a healthcare provider first.