Facts About Fat
Different Kinds of Dietary Fats
Dietary fats come in two main types: saturated and unsaturated fats. Their chemical structures affect how they behave in food and in the body. Saturated fats stay solid at room temperature, while unsaturated fats are usually liquid. Most foods have a mix of these fats, but some contain higher amounts of one type.
There are also trans fats, a special group of fats. Unsaturated fats break down further into monounsaturated and polyunsaturated fats. Polyunsaturated fats include omega-3 and omega-6 fatty acids. These differences matter for health and nutrition.
Quick Overview Table of Fats
| Fat Type | Main Food Sources | State at Room Temp | Effect on Cholesterol | Main Examples |
|---|---|---|---|---|
| Saturated | Meat, butter, full-fat dairy, lard | Solid | Raises HDL & LDL | Beef, cheese, coconut oil |
| Monounsaturated | Plant oils, nuts, avocados | Liquid | Improves cholesterol | Olive oil, avocados |
| Polyunsaturated | Fish, seeds, nuts, plant oils | Liquid | Lowers triglycerides | Salmon, walnuts, flaxseed |
| Trans (artificial) | Processed foods, some margarines | Solid | Raises LDL, lowers HDL | Baked goods (previously) |
Saturated Fat
Saturated fats appear mostly in animal products and certain tropical oils. These fats add up quickly in foods such as sandwiches, burgers, pizza, and baked desserts.
Foods High in Saturated Fat
- Red meats like beef, pork, and lamb
- Poultry with skin
- Butter, lard, and cream
- Cheese, whole milk, and full-fat yogurt
- Ice cream and desserts made with cream or butter
- Coconut, palm, and palm kernel oils
Eating a lot of saturated fat raises both “good” (HDL) and “bad” (LDL) cholesterol. High LDL cholesterol increases the risk of heart and blood vessel diseases. Some research links too much saturated fat to other problems like dementia. Key nutritional guidelines:
- Health experts often suggest keeping saturated fat below 10% of daily calories.
- Some, including the American Heart Association, recommend even less—about 5–6% of daily calories.
Monounsaturated Fat
Monounsaturated fats are healthy fats mostly found in plants and some animal-based foods. They can help lower bad cholesterol while raising good cholesterol.
Common Foods High in Monounsaturated Fat
- Olive oil (especially extra virgin)
- Canola oil
- Peanut oil
- Avocados
- Almonds, cashews, pecans, and peanuts
- Pumpkin and sesame seeds
- Peanut butter
These fats may help control blood sugar and lower the risk of heart problems. Swapping saturated fats with monounsaturated fats lowers LDL cholesterol and triglycerides, which helps protect the heart.
Tips to Add Monounsaturated Fats
- Use olive oil for salad dressings or drizzling over cooked vegetables.
- Snack on a handful of nuts (but watch portion size).
- Add avocado slices to salads or toast.
Polyunsaturated Fats
Polyunsaturated fats include omega-3 and omega-6 fatty acids, which the body needs but cannot make.
Omega-6 Fatty Acids
Omega-6s are mostly found in certain vegetable oils and seeds. Main sources:
- Corn oil
- Sunflower oil
- Soybean oil
- Cottonseed oil
- Peanut oil
Replacing saturated fats with omega-6 fats can lower LDL cholesterol and triglycerides, increase HDL cholesterol, and stabilize blood sugar levels.
Omega-3 Fatty Acids
Omega-3s are found in fatty fish and some plant foods. Main sources:
- Oily fish (salmon, mackerel, sardines, tuna, anchovies, herring)
- Walnuts
- Flaxseeds and flaxseed oil
- Chia seeds
- Soybeans and canola oil
Eating foods with omega-3s, especially from fish, can help reduce blood triglycerides and may lower the risk for heart problems. Omega-3s are important for brain function and development. Simple ways to get more polyunsaturated fats:
- Eat fatty fish at least twice a week.
- Sprinkle chia or flaxseeds on cereal or yogurt.
- Use plant oils instead of solid animal fats.
Trans Fats
Trans fats are mostly found in processed foods and have the worst effect on cholesterol. Where trans fats come from:
- Some meats and dairy from cows, sheep, and goats have small, natural amounts.
- Most trans fats come from plant oils changed by a process called hydrogenation, which makes them solid and last longer.
Food makers used artificial trans fats in margarine, baked goods, crackers, and fried foods because they are cheap and have a long shelf life. These fats raise bad cholesterol and lower good cholesterol, which greatly increases the chance of heart disease.
Health agencies now suggest avoiding trans fats completely. Many countries have banned them from food production, but checking labels still helps. Look out for these ingredients:
- “Partially hydrogenated oil” on food labels means the food might contain trans fat.
Quick Tips
- Choose foods without trans fats.
- Read ingredient lists on baked and packaged foods.
Practical Steps to Eat Healthier Fats
You don’t need to cut out all fats to eat healthier. The goal is to eat more healthy fats and less unhealthy types. Ways to make better fat choices:
- Swap butter and lard for oils like olive or canola when cooking or baking.
- Add fatty fish like salmon or mackerel to your meals a couple of times a week.
- Select lean cuts of meat and remove skin and fat before cooking poultry.
- Drink low-fat dairy instead of whole milk or cream.
- Choose whole fruit, vegetables, nuts, seeds, and whole grains for snacks and meals.
- Limit processed foods, such as packaged snacks, baked goods, and fast food, which often have more saturated or trans fats.
Eating Tips Table
| Instead of… | Try… |
|---|---|
| Butter or lard | Olive oil, canola oil |
| Creamy dressings | Vinaigrettes with plant oils |
| Fatty cuts of meat | Skinless poultry or lean meat |
| Whole milk products | Low-fat or fat-free options |
| Fried foods | Grilled, baked, or steamed foods |
| Packaged snacks | Raw nuts, seeds, or fruit |
Other Points to Remember
- All types of fat have 9 calories per gram, so even healthy fats should be eaten in small amounts to avoid weight gain.
- Walnuts, almonds, and flaxseeds add important nutrients, but large servings are high in calories.
- Read food labels. Some “low-fat” foods replace fat with extra sugar or salt.
Checklist for Smarter Fat Choices
- Read nutrition labels for saturated and trans fat content.
- Use oils from plants like olive, canola, or sunflower for cooking.
- Add nuts and seeds to meals.
- Limit foods high in animal fat, cream, or coconut oil.
- Try to eat at least two servings of fatty fish each week.
- Steam or bake instead of frying when possible.
