Healthy Fats vs Unhealthy Fats

Healthy fats, like unsaturated fats and omega-3s, are good for your heart, brain and overall health. Unlike unhealthy fats, healthy fats are usually liquid at room temperature. They come from plants, nuts, seeds and fatty fish.

Adding healthy fats to your diet can reduce inflammation, improve cholesterol levels and support brain function. They also make you feel full for longer, making it easier to maintain a balanced diet. This is why they are important in a balanced diet.

Choosing the right kinds of fats is one of the easiest ways to improve your health and replace harmful fats with beneficial ones.

“Foods with monounsaturated fats or polyunsaturated fats are healthier choices and should be used to replace those with saturated fats or trans fats, which are considered to be the bad fats,” says Dr. Cook.

Monounsaturated fats are heart-healthy and found in a variety of foods and oils. When eaten in moderation, they can lower LDL (“bad”) cholesterol and reduce your risk of heart disease and stroke. They are also a good source of vitamin E, an important antioxidant.

These types of fats can be found in:

• Peanut, canola and olive oil
• Avocados
• Whole olives
• Almonds, cashews and peanuts

Polyunsaturated fats are essential fats your body needs but can’t produce on its own. They support heart health, lower bad cholesterol and include omega-3 and omega-6 fatty acids.

You can find polyunsaturated fats in:

• Walnuts and hazelnuts
• Sunflower, flax, chia and pumpkin seeds
• Sesame oil
• Fatty fish, such as salmon, mackerel, trout, catfish and herring

Omega-3s fatty acids, a type of polyunsaturated fat, are especially beneficial for heart and brain health and reducing inflammation.

Good sources of Omega-3s include:

• Fish oil
• Salmon and sardines
• Chia and hemp seeds
• Algae oil

Unhealthy fats can increase your risk of heart disease, stroke and other serious health issues. These fats are usually solid at room temperature. You can often find them in animal products and processed foods.

Saturated fats are found in meat, dairy products and some plant oils. Eating too much saturated fat can raise your “bad cholesterol” levels, increasing your risk of heart disease.

Foods high in saturated fat include:

• Butter
• Cheese
• Red meat
• Coconut oil

Trans fats are the most harmful type of fat. Created through a process called hydrogenation, trans fats turn liquid oils into solid fats to improve shelf life. They raise bad cholesterol and lower HDL (“good”) cholesterol, a dangerous combination.

Trans fats were once common in margarine, snack foods and fried foods. Most artificial trans fats have been banned from processed foods in the U.S. since 2020. Small amounts of naturally occurring trans fats in meat and dairy are not considered a major health concern when eaten in moderation.

The American Heart Association recommends limiting saturated fat to 5-6% of your daily calories. The Dietary Guidelines for Americans recommend keeping it below 10%.

When it comes to fats, balance is key. You don’t need to cut out all fats. In fact, your body needs some fats to function properly. The important thing is choosing the right kinds of fats.

Swapping out unhealthy fats for healthier options can help lower your risk of heart disease, improve your cholesterol levels and support your overall health.

Healthy fats are a cornerstone of heart-friendly diets like the Mediterranean diet. This way of eating emphasizes eating healthy fats that promote heart health.

“The eating habits of people in the countries with the healthiest populations include a lot of whole grains, beans, vegetables, fruits and very little meat compared to a traditional American diet,” adds Dr. Cook.

A simple but powerful way to make better fat choices is to read food nutrition labels carefully. These labels show you how much total fat, saturated fat and trans fat are in each serving of the food you eat.

Start by checking the “Total Fat” line. Then, look at the breakdown for saturated fat and trans fat. Aim for products with little to no trans fat and low saturated fat. Instead, choose foods with more unsaturated fats, which are healthier for your heart.

Nutrition labels also tell you what percentage of daily recommended fat intake is in each serving. This can help you manage portion sizes and cut back on unhealthy fats often found in processed foods.

Taking a few extra seconds to check labels while shopping is a smart habit. It can help you make healthier choices, manage your fat intake and protect your heart.

Cook with healthy oils: Swap butter, lard or shortening for heart-healthy oils like olive or canola oil when sauteing, roasting or baking.

Choose lean proteins: Select lean cuts of beef or pork and opt for skinless chicken or turkey to cut back on saturated fat.

Enjoy fatty fish regularly: Eat fish rich in omega-3s, like salmon, mackerel or trout, at least twice a week to support heart and brain health.

Start your morning strong: Add healthy fats to breakfast with avocado on whole-grain toast or a bowl of oatmeal topped with nuts and seeds.

Boost your salads: Sprinkle walnuts, almonds, sunflower seeds or flaxseeds on salads for extra crunch, nutrients and heart-healthy fats.

Snack smarter: Replace chips, cookies and other processed snacks with a handful of nuts, seeds or trail mix for healthy fats and fiber.

Try nut butters creatively: Spread peanut or almond butter on whole-grain bread; add it to smoothies or use it as a dip for fruits and vegetables.

For more information about healthy eating, watch the video on Food as Medicine.