Good Fat vs. Bad Fat: What You Need to Know

Not all fats are created equal! Learn the difference between good and bad fats, and how to make healthier choices for your heart and body.

Understanding the Truth About Fats

With so much misinformation about what’s healthy and what’s not, it’s easy to get confused—especially when it comes to fats.

But not all fats are created equal, and the types of fat you consume play a big role in your heart health and overall well-being. Let’s break it down in simple terms.

Types of Fats in Our Diet

Saturated Fatty Acids (The "Okay in Moderation" Fats)

Saturated fats are mostly found in:

• Animal products like butter, lard, fatty meats, sausages, and dairy.

• Certain tropical oils like coconut oil and palm kernel oil.

  
  

While these fats are necessary in small amounts, consuming too much can raise blood cholesterol levels, increasing the risk of heart disease and potentially contributing to other chronic illnesses. Processed foods like pastries, cakes, and chocolate are often hidden sources of saturated fats.

Limit to: No more than 10% of your daily energy intake.

Trans Fatty Acids (The "Worst" Fats)

Trans fats are harmful because they:

• Increase LDL (“bad”) cholesterol.

• Decrease HDL (“good”) cholesterol.

• Contribute to inflammation in the body, which is linked to heart disease, diabetes, and cancer.

  
  

Where you’ll find them:

• Naturally occurring in ruminant meat and dairy products.

• In products made with industrially hydrogenated oils (though modern margarine is no longer made this way).

Highly processed and fried foods like chips, fast food, and packaged snacks are major sources of trans fats.

Limit to: Less than 1% of your total energy intake.

Unsaturated Fatty Acids (The "Good" Fats)

Unsaturated fats come in two types:

• Monounsaturated Fatty Acids: Found in olive oil and rapeseed oil. These fats help lower cholesterol when they replace saturated fats. Aim for 10–15% of your energy intake from monounsaturated fats.

• Polyunsaturated Fatty Acids: Found in vegetable oils (like sunflower, soybean, flax, and canola) and fatty fish. These are essential fats—your body cannot produce them, so you need to get them through your diet.

Two key types of polyunsaturated fats:

• Omega-3: Found in fatty fish, flaxseed, and walnuts. Omega-3s are anti-inflammatory and help protect against heart disease, support brain health, and reduce the risk of certain cancers.

• Omega-6: Found in sunflower, soybean, and corn oils. While necessary, excessive consumption of omega-6 compared to omega-3 may contribute to inflammation.

  
  

  Ideal Ratio: Omega-6 to Omega-3 should be 5:1.

  
  

The Truth About Trans Fats

Trans fats are created through a chemical process called hydrogenation, where hydrogen is added to vegetable oils like soybean, sunflower, or cottonseed oil to make them solid or semisolid.

This process improves shelf life but alters the fat molecules, making them harmful to your health.

Why Are Trans Fats Harmful?

• They interfere with your liver’s ability to burn fat.

• They slow down your liver’s detoxification process.

• They increase fatty deposits in the liver, raising the risk of chronic health issues.

Where Do Trans Fats Hide?

Trans fats are commonly found in:

• Margarines and butter substitutes

• Microwave popcorn, chips, and other snacks

• Baked goods like cookies, cakes, and pastries

• Frozen entrees, candy bars, and ice creams

• Fast foods like fried chicken, French fries, and pizza dough

If it’s fried, processed, or shelf-stable for a long time, it likely contains trans fats.

What Should You Use Instead?

Avoid trans fats by using healthier options like olive oil, coconut oil, sesame oil, or flaxseed oil. Swapping these into your diet and avoiding processed foods can significantly reduce your intake of harmful trans fats and support your liver and overall health.

Processed Foods and Fats: The Hidden Danger

Processed and ultra-processed foods are often loaded with unhealthy fats, particularly trans fats and saturated fats. These fats, combined with the additives and preservatives in processed foods, have been linked to:

• Increased risk of obesity and diabetes.

• Chronic inflammation, a key factor in heart disease and cancer.

• Poor gut health, which can impact your overall well-being.

By cutting back on processed foods and focusing on whole, natural foods, you can significantly reduce your intake of harmful fats and improve your long-term health.

How Much Fat Should You Eat?

According to dietary guidelines:

• 30% of daily energy intake should come from fats.

• Two-thirds of your fat intake should be from unsaturated fats (the good fats).

• One-third should be from saturated fats and trans fats (the bad fats).

Simple Rules for a Healthy Balance

• Increase "Good" Fats: Focus on unsaturated fats found in oilseeds, fatty fish, vegetable oils, and high-quality margarines.

• Reduce "Bad" Fats: Limit foods high in saturated fats like fatty meats and full-fat dairy, and avoid trans fats from processed or hydrogenated oils.

• Watch Your Processed Food Intake: Cook at home when possible and choose whole, minimally processed ingredients.

• Eat Omega-Rich Foods: Include omega-3 and omega-6 sources in your diet, as these essential fats are crucial for overall health.

The Link Between Fats and Cancer

Recent studies suggest that excessive consumption of trans fats and saturated fats—especially from processed foods—can increase the risk of certain cancers.

On the flip side, unsaturated fats like omega-3s have been shown to reduce inflammation, which may help lower the risk of cancer and other chronic diseases.

Conclusion

Not all fats are created equal—it’s about choosing the right ones!

By limiting saturated and trans fats, avoiding processed foods, and prioritizing unsaturated fats, you can improve your heart health, lower your risk of chronic diseases, and feel your best every day.