The Truth About Fats: Which Are Healthy and Which to Avoid

For decades, fat was labeled the villain of nutrition. Low-fat products filled the shelves, and people were told to avoid it at all costs. But science has since revealed that fat isn’t the enemy—in fact, your body needs healthy fats to function properly.

The key is knowing which fats to choose and which to limit or avoid. In this article, we’ll clear up the confusion and help you make informed, balanced decisions when it comes to dietary fats.

Why Your Body Needs Fat

Fat is essential for:

• Absorbing vitamins A, D, E, and K
• Brain function and cell membrane structure
• Hormone production
• Energy storage
• Protecting organs and regulating body temperature
• Supporting healthy skin and hair

When you include the right types of fat, you support long-term health—and make meals more satisfying and flavorful.

The Different Types of Fat

Let’s break it down into four main categories:

1. Unsaturated Fats (The Good Guys)

These are the fats you want more of. They’re heart-healthy, anti-inflammatory, and support brain function.

Monounsaturated fats (MUFAs):

• Found in: Olive oil, avocado, nuts (almonds, cashews, peanuts), seeds
• Benefits: Lower “bad” LDL cholesterol, raise “good” HDL cholesterol

Polyunsaturated fats (PUFAs):

• Found in: Fatty fish (salmon, sardines), walnuts, flaxseeds, chia seeds, sunflower oil
• Benefits: Provide essential omega-3 and omega-6 fatty acids, reduce inflammation, support heart and brain health

Tip: Include a variety of these fats daily. Think avocado toast, a handful of almonds, or grilled salmon.

2. Saturated Fats (Use in Moderation)

These fats are more controversial. They occur naturally in animal products and some tropical oils.

Found in:

• Red meat
• Full-fat dairy (cheese, butter, whole milk)
• Coconut oil
• Palm oil

Excessive intake of saturated fat may raise LDL cholesterol, a risk factor for heart disease. But small amounts can fit into a balanced diet, especially when you’re eating mostly whole foods.

Tip: Enjoy in moderation. Swap butter for olive oil when cooking or choose lean cuts of meat.

3. Trans Fats (Avoid Completely)

These are the unhealthy fats that everyone should minimize or eliminate.

Artificial trans fats are made by hydrogenating oils to make them more shelf-stable. They’re found in:

• Processed snacks (crackers, cookies, microwave popcorn)
• Fried fast food
• Margarines and shortening
• Packaged baked goods

Why they’re harmful:

• Increase “bad” LDL cholesterol
• Decrease “good” HDL cholesterol
• Raise inflammation
• Increase risk of heart disease, stroke, and diabetes

Tip: Always check ingredient labels for “partially hydrogenated oils”—that’s code for trans fat.

Common Myths About Fat

Myth 1: Eating fat makes you fat
Truth: Eating too much of anything can lead to weight gain. Healthy fats can actually help with weight control by keeping you full and satisfied.

Myth 2: All saturated fats are bad
Truth: The quality and source matter. Saturated fats from whole foods like eggs or plain yogurt are better choices than those from processed meats or baked goods.

Myth 3: Low-fat is always better
Truth: Many low-fat products are high in added sugar or sodium. Full-fat versions of real foods are often more nutritious and satisfying.

How to Include Healthy Fats in Your Diet

• Cook with olive oil instead of butter
• Add avocado to salads, sandwiches, or smoothies
• Snack on nuts or seeds instead of chips
• Eat fatty fish 1–2 times per week
• Sprinkle flaxseeds or chia seeds into yogurt or oatmeal
• Use natural nut butters on whole grain toast or fruit

Balance is key—fats are calorie-dense, so small portions go a long way.

What About Cooking Oils?

Some oils are better for cooking than others due to their smoke points and nutrient content:

• Best for cooking: Avocado oil, olive oil, coconut oil (in moderation)
• Best for cold use: Flaxseed oil, walnut oil (not heat-stable)
• Avoid: Vegetable shortening, margarine, hydrogenated oils

Use a mix of oils based on cooking method and flavor preferences.

Final Thoughts: Fat Is Your Friend—When You Choose the Right Kind

Fat is an essential part of a healthy diet. It supports your body, helps you absorb nutrients, and makes meals more satisfying. The key is to focus on whole food sources of unsaturated fats, moderate your intake of saturated fats, and eliminate trans fats wherever possible.

Forget the fear of fat—just choose it wisely. With balanced, informed choices, you can enjoy delicious meals that truly support your health.