Fats play a vital role in our diet and overall health, but not all fats are created equal. For years, fats were considered the enemy, associated with weight gain and health issues. However, our understanding of nutrition has evolved, and we now know that distinguishing between good and bad fats is crucial.

The Good

Monounsaturated Fats (MUFAs)
Monounsaturated fats are heart-healthy fats that offer numerous benefits. They remain liquid at room temperature. Sources of monounsaturated fats include olive oil, avocados, nuts (such as almonds, cashews, and peanuts), and seeds (like sesame and pumpkin seeds). MUFAs can help reduce bad cholesterol (LDL) levels, lower the risk of heart disease and promote overall cardiovascular health.

Polyunsaturated Fats (PUFAs)
Polyunsaturated fats are fats that our bodies need for proper functioning. They are also liquid at room temperature. Examples of these are two essential fatty acids called omega-3 omega-6. Omega-3s are renowned for their anti-inflammatory properties and are beneficial for heart health and brain function. Sources of omega-3 fatty acids include fatty fish (such as salmon, mackerel, and sardines), walnuts, flaxseeds, and chia seeds. Regular consumption of omega-3s has been linked to a reduced risk of cardiovascular disease and improved cognitive function. Omega-6s are also essential fats, but they need to be consumed in moderation to maintain a healthy balance with omega-3s. Vegetable oils (such as soybean, corn, and sunflower oil), nuts, and seeds are sources of omega-6 fatty acids. While they are necessary for the body’s normal growth and development, excessive intake relative to omega-3s may contribute to inflammation. Strive for a balanced approach and moderate intake of omega-6 fats.

The Bad

Saturated Fats

Saturated fats have long been associated with an increased risk of heart disease and other health problems. They are typically solid at room temperature and are primarily found in animal products like fatty meats, full-fat dairy, and certain tropical oils like coconut oil and palm oil. While some recent research suggests that not all saturated fats are equally harmful, it is still important to consume them in moderation and opt for leaner cuts of meat, low-fat dairy products, and healthier oil alternatives.

Trans Fats
Trans fats are the most harmful type of fats and should be avoided as much as possible. These fats are artificially created through a process called hydrogenation, which turns liquid oils into solid fats and extends shelf life. Trans fats are commonly found in processed foods, fast food, fried foods, margarine, and baked goods. They raise bad cholesterol (LDL) levels, lower good cholesterol (HDL) levels, and significantly increase the risk of heart disease. Read food labels carefully and avoid products that contain “partially hydrogenated oils.”

Wrapping Up

When it comes to food fats, making informed choices is key to maintaining a healthy diet and overall well-being. Incorporating good fats like monounsaturated fats, omega-3 fatty acids, and balanced amounts of omega-6 fatty acids can contribute to heart health and various other benefits. On the other hand, it is important to limit the intake of saturated fats and completely avoid trans fats.


  • Courtney Simons

    Dr. Courtney Simons has served as a food science researcher and educator for over a decade. He holds a Bachelor of Science in Food Science and a Ph.D. in Cereal Science from North Dakota State University.