Fats have a bad reputation. For decades, people were told to eat low-fat everything. But science has moved on. We now know that fat is essential for your body—it fuels you, supports your cells, and helps absorb nutrients.
The key is choosing the right types of dietary fats. Understanding good fats vs bad fats can help you improve your health without giving up flavor or satisfaction.
Types of Dietary Fats
Let’s break it down into the main categories of fat:
1. Unsaturated Fats (Good Fats)
These are heart-healthy and mostly found in plant-based and seafood sources.
Types:
- Monounsaturated fats
Found in olive oil, avocados, and some nuts. - Polyunsaturated fats
Includes omega-3 and omega-6 fatty acids, found in fatty fish, walnuts, flaxseeds, and sunflower oil.
Health benefits:
- Improve cholesterol levels
- Reduce the risk of heart disease
- Support brain function
- Help fight inflammation
These are the “good fats” you want to eat more of.
2. Saturated Fats (Limit These)
Saturated fats are typically solid at room temperature. They’re found in:
- Fatty cuts of meat
- Butter
- Cheese
- Coconut oil
- Palm oil
- Whole milk dairy products
Health effects:
- Can raise LDL (“bad”) cholesterol
- May increase the risk of heart disease if eaten in excess
Saturated fats aren’t all evil—but moderation matters. The American Heart Association recommends limiting saturated fats to less than 10% of daily calories.
3. Trans Fats (Avoid These Completely)
These are artificially created during food processing, especially in:
- Margarine sticks
- Packaged pastries and cakes
- Fried fast foods
- Shortening
Health dangers:
- Raise LDL (“bad”) cholesterol
- Lower HDL (“good”) cholesterol
- Increase inflammation
- Raise the risk of heart disease and stroke
According to the World Health Organization, there is no safe level of trans fat. Always check the label for “partially hydrogenated oils.”
Unsaturated vs Saturated Fats: What’s the Difference?
Here’s a simple comparison:
| Type | Common Sources | Effect on Health |
| Unsaturated | Olive oil, nuts, fish | Heart-healthy, anti-inflammatory |
| Saturated | Butter, red meat, dairy | Can raise cholesterol when overused |
| Trans fats | Processed snacks, fried food | Dangerous—avoid entirely |
The difference comes down to their chemical structure, but all you need to remember is:
- Unsaturated = better for your heart
- Saturated = okay in small amounts
- Trans = don’t eat them at all
Foods High in Good Fats
If you’re wondering where to get more healthy fats, here’s a quick list:
Great sources of monounsaturated fats:
- Avocados
- Extra virgin olive oil
- Almonds, cashews, and peanuts
- Sesame seeds and tahini
Great sources of polyunsaturated fats:
- Salmon, sardines, and trout (rich in omega-3 fatty acids)
- Walnuts
- Chia seeds
- Flaxseeds
- Sunflower, soybean, and corn oil
These foods are packed with flavor and nutrients, and they can help lower cholesterol and protect your heart.
Omega-3 Fatty Acids Benefits
Omega-3s are a type of polyunsaturated fat with profound health benefits.
Why you need them:
- Support brain and eye health
- Reduce inflammation
- Lower triglycerides
- May reduce symptoms of depression
- Help manage autoimmune diseases
Best omega-3 sources:
- Fatty fish (salmon, mackerel, sardines)
- Walnuts
- Flaxseeds
- Chia seeds
- Algae oil (for vegans and vegetarians)
Aim to eat two servings of fatty fish per week, or add a plant-based source daily.
Cholesterol and Fat Types: The Connection
You’ve probably heard of “good” and “bad” cholesterol. Here’s how fat affects both:
- LDL cholesterol (“bad”): Carries cholesterol to your arteries. Can build up and cause blockages.
- HDL cholesterol (“good”): Carries cholesterol away from arteries to the liver.
How fats impact cholesterol:
- Unsaturated fats → Increase HDL and lower LDL
- Saturated fats → Raise LDL
- Trans fats → Raise LDL and lower HDL (worst-case scenario)
Making smart fat choices directly improves your cholesterol profile.
Tips for Choosing the Right Fats
You don’t have to track every gram of fat. Instead, focus on swapping unhealthy fats for healthier ones.
Simple, sustainable swaps:
- Use olive oil instead of butter when cooking
- Choose nuts over chips as a snack
- Top salads with avocado slices instead of creamy dressings
- Grill or bake fish instead of frying meat
- Read labels and avoid anything with “partially hydrogenated oils”
How much fat do you need?
Fat should make up about 20–35% of your total daily calories, ideally from mostly unsaturated sources.
The Bottom Line
Not all fats are created equal. Understanding good fats vs bad fats empowers you to make better choices for your heart, brain, and long-term health.
Quick recap:
- Eat more unsaturated fats from nuts, seeds, fish, and oils
- Limit saturated fats from meat and dairy
- Avoid trans fats entirely
- Focus on whole, unprocessed foods
- Learn how fat affects cholesterol and inflammation
Making small swaps and choosing healthy fats vs unhealthy fats doesn’t mean giving up delicious meals. It means giving your body the nutrients it needs to thrive.
Want to Learn More?
Check out our guide:
👉 Macronutrients 101: The Guide to Carbs, Protein, and Fat
Understand how all three macronutrients work together to fuel your body, support your goals, and help you eat with confidence.
