Dietary Fat, Explained
Along with proteins and carbohydrates, fat is a macronutrient our bodies need. Dietary fat exists naturally in both animal and plant foods and is added to processed foods to enhance texture and flavor.
The World Health Organization recommends that no more than 30% of our total calories come from dietary fat. Fat contains 9 calories per gram, compared with only 4 calories per gram of protein and carbs, so eating a lot of it, whether good or bad, can hinder weight loss efforts. However, it is a good idea to eat healthy fats and stay away from unhealthy fats.
Foods With Healthy Fats
The best fats to eat are unsaturated fats that keep your heart healthy and don’t raise your risk of health problems, such as high cholesterol.
Monounsaturated fats help protect your heart by lowering cholesterol levels. Examples of foods high in monounsaturated fats include:
- Avocados
- Extra-virgin olive oil, canola oil and avocado oil
- Nut butters
- Nuts: almonds, pistachios, peanuts and hazelnuts
- Olives
Polyunsaturated fats may also reduce heart disease risk because they help lower LDL, or “bad,” cholesterol and increase HDL, or “good,” cholesterol levels.
Examples of foods high in polyunsaturated fats include:
- Eggs
- Fatty fish, such as salmon, tuna, mackerel and sardines, and fish oil
- Flaxseed
- Pumpkin, sesame and sunflower seeds
- Soy milk
- Soybean oil
- Walnuts
Omega-3 fatty acids are a type of polyunsaturated fat with their own unique health benefits. According to the National Institutes of Health Office of Dietary Supplements, omega-3 fatty acids may help to:
- Ease joint pain and inflammation
- Protect the brain
- Reduce the risk of heart disease and stroke
- Support infant brain development and a healthy pregnancy
Foods high in omega-3include fatty fish varieties, such as salmon, herring, anchovies, sardines, trout and tuna. Some farmers also supplement hens’ diets to produce eggs high in omega-3.
You’ll find omega-3 fatty acids in plant-based foods, such as:
- Canola and soybean oil
- Chia seeds
- Edamame
- Flaxseed and flaxseed oil
- Walnuts
The Worst Fats: Saturated and Trans Fats
Found mostly in animal products, saturated fats can increase the risk for heart disease and raise LDL, or “bad,” cholesterol levels. Foods that contain high levels include:
- Butter
- Coconut oil
- Full-fat dairy products
- Ice cream
- Lard
- Palm oil
- Red meat (beef, pork and lamb)
- Skin-on poultry
Trans fats are the unhealthiest fats. Although small amounts exist naturally in meat and dairy, trans fats are mostly found in their artificial form in processed foods. They are made through a process called hydrogenation, during which hydrogen is added to vegetable oils to keep them solid at room temperature. The words “partially hydrogenated” in the ingredients list will tell you whether a product contains trans fats.
The U.S. Food and Drug Administration has declared that partially-hydrogenated oils (PHOs) are no longer considered safe and, after 2018, manufacturers can no longer add PHOs to foods. Nevertheless, it’s still a good idea to analyze ingredient labels carefully.
Trans fats not only increase levels of bad cholesterol, but they also lower levels of good cholesterol. They increase inflammation in the body, which is linked to increased disease risk for heart disease, stroke and Type 2 diabetes.
Foods that may contain trans fatsinclude:
- Fried foods
- Packaged snack foods
- Prepared baked goods
- Vegetable shortening and margarine
Are Eggs a Healthy Fat?
There is still debate on whether eggs are a healthy fat, and the research is ongoing. Eggs are in a unique category when it comes to their fat content, as they contain a combination of both healthy unsaturated and unhealthy saturated fats. Eggs also have beneficial nutrients such as choline and lutein that support eye and brain health.
In moderation, eggs are considered more of a healthy fat for those who do not have high cholesterol.
How to Add Healthy Fats to Your Diet
Incorporating more healthy fats starts with replacing the unhealthy fats with the heart-healthy polyunsaturated and monounsaturated fats.
- Swap red meat for lean chicken, turkey or fish without the skin. Saturated fat is present primarily in red meat and poultry skin, and so limiting these will help.
- Swap fried foods for grilled or broiled alternatives. Grilled or broiled foods are typically cooked with healthier oils such as olive oil and require much less oil.
- Eat eggs in moderation. As mentioned, eggs contain higher levels of healthy fats than unhealthy fats. Eaten in moderation, they offer lots of nutrition. The American Heart Association suggests one egg per day is reasonable for most people. However, people who have high cholesterol or are at risk for heart disease may need to eat less.
- Use canola, olive and avocado oils for cooking. These oils are considered heart healthy. They are still calorie-dense though, so limit their use.
- Eat omega-3 fats every day. Get them from a combination of fish—ideally two 3.5-ounce servings a week—and plant-based sources such as flaxseed, chia seeds and walnuts. You can also take a daily fish oil or, for vegetarians, algae-based DHA supplement.
- Eat more avocados and olives. Both contain healthy monounsaturated fats and are incredibly satisfying added to salads or blended into healthy dips, such as guacamole and olive tapenade.
- Snack on nuts. Enjoy a small handful of nuts as a snack or add them to trail mix, stir-fry dishes or your morning oatmeal.
Learn more about heart healthy foods.
Eating healthfully doesn’t have to be expensive. Our Healthy Eating on a Budget and Healthy Eating on a Dime articles are a great place to start.
Eating a healthy diet is one of many healthy habits that can improve your heart health.
