Which type of fat may lower your risk of heart disease?

January 1, 2026 •

4 min read

According to the American Heart Association, replacing saturated and trans fats with unsaturated fats is a key dietary strategy for better cardiovascular health. The critical question for many is, which type of fat may lower your risk of heart disease, and what are the best sources to include in your diet?

Quick Summary

This article explains how unsaturated fats, including polyunsaturated and monounsaturated fats, contribute positively to heart health. It details the different types, their food sources, and their effects on cholesterol levels and other risk factors for cardiovascular disease.

Key Points

Embrace Unsaturated Fats: Monounsaturated and polyunsaturated fats, including omega-3s and omega-6s, are the most beneficial for heart health, helping to improve cholesterol levels and reduce inflammation.
Limit Saturated and Avoid Trans Fats: Reduce your intake of saturated fats from animal products and tropical oils. Completely avoid artificial trans fats found in processed foods due to their severely harmful effects on cholesterol.
Boost Omega-3 Intake: Prioritize sources of omega-3 fatty acids, like fatty fish (salmon, mackerel) and plant-based options (flaxseeds, walnuts), to lower triglycerides and protect against irregular heartbeats.
Make Mindful Dietary Swaps: Replace unhealthy fats with healthy alternatives, such as using olive oil instead of butter for cooking or snacking on nuts and seeds instead of fried snacks.
Focus on Whole Foods: Shift away from processed foods high in unhealthy fats towards a diet emphasizing whole, minimally processed foods that are naturally rich in beneficial unsaturated fats.
Check Food Labels: Be vigilant when shopping and read labels to avoid products containing 'partially hydrogenated oils,' which indicate the presence of trans fats.

Understanding the Different Types of Dietary Fats

Not all fats are created equal when it comes to your health. The conversation around fats has shifted dramatically, moving away from a blanket fear of all fat towards a more nuanced understanding of 'good' versus 'bad' fats. The health effects of fat depend on its specific type and chemical structure. Knowing the difference is the first step toward making informed dietary choices that benefit your heart. The primary types of fats are unsaturated (monounsaturated and polyunsaturated), saturated, and trans fats.

The Heart-Protective Power of Unsaturated Fats

Unsaturated fats are widely regarded as the most beneficial for heart health. They are typically liquid at room temperature and primarily sourced from plants and fish. These fats help improve blood cholesterol levels, reduce inflammation, and can stabilize heart rhythms.

Monounsaturated Fats (MUFAs) MUFAs have a single double bond in their fatty acid chain. They are known for their ability to help lower low-density lipoprotein (LDL), or "bad," cholesterol levels while maintaining high-density lipoprotein (HDL), or "good," cholesterol levels. This favorable effect on cholesterol is a major reason they are recommended for heart health.

Key sources of monounsaturated fats include:

Olive oil and canola oil
Avocados
Almonds, cashews, and peanuts
Pumpkin and sesame seeds

Polyunsaturated Fats (PUFAs) PUFAs contain more than one double bond in their chemical structure and are considered essential because the body cannot produce them. They are also effective at lowering LDL cholesterol and are further categorized into two main types: omega-3 and omega-6 fatty acids.

Omega-3 Fatty Acids: These are particularly powerful for heart health. They can reduce blood triglyceride levels, decrease the risk of irregular heartbeats, and slow the buildup of arterial plaque. Excellent sources include fatty fish like salmon, mackerel, and sardines, as well as plant-based sources like flaxseeds and walnuts.
Omega-6 Fatty Acids: Found in vegetable oils such as corn, safflower, and sunflower oil, as well as nuts and seeds. While essential, it is important to maintain a healthy balance of omega-6 to omega-3 intake.

The Fats to Limit or Avoid

To maximize the benefits of healthy fats, it is crucial to reduce or eliminate the fats that are detrimental to heart health. These fats can negatively impact cholesterol and contribute to cardiovascular disease.

Saturated Fats

Found primarily in animal products like fatty meats, butter, and high-fat dairy, saturated fats can raise LDL cholesterol levels in the blood. Some plant-based tropical oils, like coconut and palm oil, are also high in saturated fat. Current dietary guidelines suggest limiting saturated fat intake to less than 10% of total daily calories.

Trans Fats

Trans fats, particularly artificially produced ones found in many processed and fried foods, are the most harmful type of fat. They both raise "bad" LDL cholesterol and lower "good" HDL cholesterol, dramatically increasing heart disease risk. Fortunately, many countries have banned or restricted their use in food products.

Making Heart-Healthy Swaps

Achieving a heart-healthy diet is less about eliminating fat completely and more about replacing unhealthy fats with beneficial ones. Simple swaps can make a big difference in your cardiovascular health.

Swap animal fats for plant-based oils: Use olive oil or avocado oil for cooking and in dressings instead of butter or lard. Choose lean proteins: Opt for fish rich in omega-3s, poultry without the skin, and plant-based proteins like legumes and tofu over fatty cuts of meat. Snack smarter: Substitute potato chips and crackers with a handful of nuts or seeds. Incorporate avocado: Add slices of avocado to sandwiches and salads for a dose of monounsaturated fat.

Comparison of Dietary Fat Types


Feature	Monounsaturated Fats (MUFAs)	Polyunsaturated Fats (PUFAs)	Saturated Fats	Trans Fats
Effect on LDL	Lowers LDL cholesterol	Lowers LDL cholesterol	Increases LDL cholesterol	Increases LDL cholesterol
Effect on HDL	Maintains or raises HDL	May raise HDL	May raise HDL	Lowers HDL cholesterol
Inflammation	Can reduce inflammation	Can reduce inflammation	May increase inflammation	Increases inflammation
Sources	Olive oil, avocados, nuts	Fatty fish, flaxseeds, walnuts	Red meat, butter, cheese	Fried foods, baked goods
State at Room Temp	Liquid	Liquid	Solid	Solid or Semi-Solid
Heart Health	Beneficial	Highly beneficial	Potentially harmful in excess	Very harmful

Conclusion

While a moderate amount of fat is essential for overall health, the key to lowering heart disease risk lies in choosing the right types. Unsaturated fats, particularly monounsaturated and polyunsaturated fats found in plant-based oils, nuts, seeds, and fatty fish, are the most beneficial. They help improve cholesterol levels, reduce inflammation, and support healthy heart rhythms. Conversely, limiting saturated fat and completely avoiding artificial trans fats is crucial for cardiovascular protection. By focusing on a diet rich in whole foods and making conscious swaps towards healthier fat sources, you can significantly support your long-term heart health. The evidence is clear that replacing bad fats with good ones, especially polyunsaturated fats, is a powerful strategy for a healthier heart. For further reading on dietary guidelines, the American Heart Association website is an excellent resource.

Frequently Asked Questions

Monounsaturated fats have one double carbon bond, while polyunsaturated fats have more than one. Both are beneficial for heart health and are typically liquid at room temperature, found in plant-based sources and fish.

No, while many unsaturated fats come from plants (like olive oil, nuts, and seeds), polyunsaturated omega-3 fats are also found in high concentrations in fatty fish such as salmon and mackerel.

Trans fats are particularly harmful because they simultaneously raise LDL ('bad') cholesterol levels and lower HDL ('good') cholesterol levels, increasing the risk of heart attack and stroke.

Despite some claims, coconut oil is high in saturated fat and can increase LDL ('bad') cholesterol. It is generally recommended to use unsaturated fats like olive oil for cooking instead.

Increase healthy fat intake by cooking with oils like olive or canola, eating fatty fish at least twice a week, adding nuts and seeds to your snacks and meals, and incorporating avocados into your diet.

Vegetarian sources of omega-3s include ground flaxseeds, chia seeds, walnuts, and canola or soybean oil. Your body can convert a small amount of plant-based ALA omega-3 into the more beneficial EPA and DHA.

For most adults, dietary guidelines recommend that 20-35% of daily calories come from fat, with a focus on mostly mono- and polyunsaturated types. Your health care provider can give more personalized recommendations.