What’s the Difference Between Healthy Fat and Bad Fat?

Our bodies need some fat to function properly. Fat provides energy, helps the body absorb important vitamins, supports healthy growth, and plays a role in overall wellness. Fat comes from many foods, including dairy products, meats, nuts, seeds, oils, fried foods, baked goods, and many packaged foods.

A completely fat-free diet is not healthy. However, it is important to choose the right types of fat and eat them in moderation. Fat contains more calories per gram than protein or carbohydrates, so eating too much can contribute to weight gain. Since the body only needs a certain amount of fat each day, extra fat that is consumed may be stored as body fat.

Managing fat intake is an important part of maintaining a healthy weight and reducing the risk of type 2 diabetes. The type of fat you eat also matters because some fats support heart health, while others can increase the risk of heart disease.

Healthy Fats

Healthy fats can support heart health, improve cholesterol levels, and provide important nutrients for the body.

EPA and DHA Omega-3 Fats

EPA and DHA are types of omega-3 fats that are especially beneficial for heart health. They may help lower high triglyceride levels in the blood. Good sources include fatty fish such as salmon, algal oil, and some specialty egg and dairy products fortified with omega-3s.

Monounsaturated and Polyunsaturated Fats

Monounsaturated and polyunsaturated fats are also considered heart-healthy fats. They can help improve cholesterol levels and may also support mood, memory, concentration, and overall brain function.

Good sources include:

Avocados, nuts, seeds, peanut butter, olive oil, and many vegetable oils.

Unhealthy Fats

Some fats can raise cholesterol levels and increase the risk of heart disease, especially when eaten too often or in large amounts.

Saturated Fats

Saturated fats are found mostly in animal-based foods, such as meat and dairy products. They are also found in many fried foods and some packaged foods. Saturated fats can raise LDL, often called “bad” cholesterol, which may increase the risk of heart disease.

That does not mean saturated fat has to be avoided completely. It can be consumed in moderation as part of a balanced diet. However, it is best to limit foods that are high in saturated fat.

Common sources include fatty cuts of meat, high-fat cheeses, whole milk, butter, ice cream, and many fried foods.

Trans Fat

Trans fat is one of the least healthy types of fat. It is often created when liquid oils are processed into solid fats. Small amounts of trans fat occur naturally in some meat and dairy products, but the trans fats found in processed foods are generally the most harmful.

Trans fat has a negative effect on cholesterol because it can raise LDL, or “bad” cholesterol, while lowering HDL, or “healthy” cholesterol. Eating trans fat may increase the risk of heart disease, stroke, diabetes, and other serious health problems.

To avoid trans fat, check nutrition labels and ingredient lists for terms such as “partially hydrogenated oils” or “shortening.” Packaged foods with a long shelf life are more likely to contain trans fat.

Choosing Better Fats

Not all fats are created equal. The goal is not to eliminate fat from your diet, but to make better choices. When grocery shopping or preparing meals, choose more heart-healthy fats such as fish, nuts, seeds, avocados, and olive oil, while limiting saturated fat and avoiding trans fat whenever possible.

Choosing healthier fats is a simple step that can support your heart, your weight, and your overall health.