Consuming fats in your diet is necessary for overall health. For years, fats were critiqued and often reduced in people's diets. Low-fat diets were popular from 1960 to 2000 due to limited scientific evidence. In recent decades, the understanding has shifted due to research showing that fats are an essential macronutrient. Fats provide a source of energy, help your body absorb nutrients, support cholesterol balance, and contribute to brain and neurological development. Although fats are necessary, not all fats are created equal. The type of fat and how much you consume are important to consider. Creating a well-balanced dietary intake of healthy fats over less beneficial fats is one way to support overall health.
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What is Dietary Fat, and Why Do We Need it?
Dietary fats are categorized into unsaturated, saturated, or trans fats. Unsaturated fats provide beneficial nutrient content for health and may help support a healthy lifestyle. Saturated fats can have both beneficial and less beneficial effects, depending on the types you consume. A general consensus is that saturated fats should be consumed in moderation, whereas trans fats ("bad" fats) should be limited.
What are Good Fats?
When it comes to overall health, dietary fats are essential. You'll want to check the types of fats you are consuming, as research has revealed that some fats may be more beneficial than others. A rule of thumb is to primarily consume unsaturated fats, limit saturated fats, and avoid artificial trans fats. Good fats that you will want to focus on are monounsaturated and polyunsaturated fats, from which you'll want the majority of your fat content to come.
The 2020-2025 Dietary Guidelines for Americans recommend that starting at age 2, Americans should consume no more than 10% of their fats from saturated fat. The remaining 20% of the daily caloric recommendation of fat consumption should be from unsaturated fats. Eating olive oil, avocados, almonds, pecans, walnuts, flaxseed, pumpkin, and sesame seed can help increase your unsaturated fat intake. Omega-3s are one of the best sources of polyunsaturated fats and can help you achieve healthy fat consumption.
Unsaturated Fat
Unsaturated fat is typically liquid at room temperature and can be divided into monounsaturated fat or polyunsaturated fats. Consuming more unsaturated fat over saturated fat has been associated with improved cholesterol levels and may support cardiovascular health. Types of unsaturated fats include:
Monounsaturated fats
- Canola
- Olive
- Avocado
- Peanut
- Almonds, hazelnuts, and pecans
- Sesame and pumpkin seed
- Safflower
Polyunsaturated Fats (PUFA)
- Canola and soybean
- Sunflower
- Corn
- Flaxseed
- Walnuts
- Fish
Fatty Acids
Fatty acids are a subcategory of polyunsaturated fats. This is further divided into Omega-3 and Omega-6 fats. Both Omega-3 & Omega-6s are essential fatty acids, meaning your body does not make them, and you must get them from your diet.
Omega-3 fatty acids are often highlighted for their potential health benefits. Yet many people under consume omega-3s.
Most people do not have an issue getting enough Omega-6 fatty acids, as they are commonly found in processed foods, packaged foods, vegetable oils, seeds, and nuts.
Foods High in Omega-3's
- fish-salmon, mackerel, trout, tuna, sea bass, and sardines.
- Oysters
- Scallops
- Walnuts
- Chia seeds
- Flaxseed
Foods High in Omega-6's
- Canola oil
- Sunflower seed
- Walnuts
- Safflower oil
- Egg yolk
- Tofu
What are Bad Fats?
Saturated and trans fats are often referred to as "bad" fats due to the potential impact they can have on your health. While trans fats should be limited because they are a known risk factor for heart disease, stroke, type 2 diabetes, and high cholesterol, saturated fats present a more complex picture.
Saturated Fats
Saturated fats are solid at room temperature and are found in animal-based foods, milk-based products, and tropical fats. The American Heart Association recommends limiting saturated fats as they have been associated with increased "bad" cholesterol. Recent research shows that overly processed foods like sausages and deli cheese have higher saturated fat levels than pasture-raised grass-fed beef and dairy. They also react differently in the body. Processed and conventional farmed saturated fats have been associated with inflammation. At the same time, pasture-raised grass-fed meat and dairy are higher in Omega-3s and have been associated with lower inflammation. Science is continuing to discover more on this topic, but it's still recommended to limit saturated fats and focus more on unsaturated fats to meet your macronutrient needs. Types of saturated fats are:
- Coconut oil
- Milk fats
- Butter
- Tallow
- Beef
- Pork
- Cheese
- Yogurt
- High-fat meat
- Lard
Trans Fats
Trans fats come in two forms- naturally occurring and artificial trans fat in the form of hydrogenated oils. Artificial trans fats are produced by adding hydrogen to liquid vegetable oils and adding them to food items. As of June 18th, 2019, the U.S. Food and Drug Administration has banned manufacturing partially hydrogenated oils due to their harmful effects on health. Here are examples of both:
Naturally occurring trans fats
- Milk
- Butter
- Beef
- Pork
- Lamb
Artificial trans fats are made of Partially Hydrogenated Oils (PHO), was present in
- Vegetable shortening
- Margarine
- Previously it was commonly found in microwave popcorn, some frozen foods, commercial baked goods, fried food, and packaged snack foods.
Research Behind The Health Benefits of Good Fats
There are many potential health benefits to eating unsaturated "good" fats. Here are some of the ways unsaturated fats may support your health.
Optimize Cholesterol
Unsaturated fats have a positive impact when it comes to LDL and HDL markers of cholesterol. Monounsaturated fats have been shown to support lower LDL cholesterol, while Polyunsaturated fat-DHA has been shown to support lower triglycerides and increase HDL. Both have great potential in supporting cholesterol balance compared to saturated fats.
Lower Blood Pressure
Omega-3 fatty acids may be beneficial for heart health and beyond. One review of research found that amongst 71 clinical trials between 1987-2020, the consumption of 3g of DHA and EPA omega-3 fatty acids was associated with an average reduction of 4.5 mm Hg in those with hypertension.
Support Brain Health
There are many nutrients necessary for brain development and function. Unsaturated fats in the form of omega-3s have been shown to be important in fetal brain and nervous system development. Throughout life, healthy fats contribute to overall brain health while also providing nutrients that have promising results in supporting mental health and cognitive function.
Reduce Premature Mortality
Unsaturated fats in one's diet were looked at from the standpoint of mortality risk. In a prospective observational study, researchers found that those who had consumed more unsaturated fats compared to saturated fats had a reduced risk of mortality by 7%.
Decrease Inflammation
Inflammation is a normal response to bodily processes. The disease can then arise when inflammation becomes a predominant and chronic response. Supplementation of Omega-3 PUFA has been associated with supporting a healthy inflammatory response.
Aides in Nutrient Absorption
Some nutrients require a "helper" to get them into the cells. Fats are foundational for getting fat-soluble vitamins A, D, E, and K into your cells for utilization. This study reveals that taking vitamin D-3 with fats significantly enhances the absorption of the vitamin compared to taking vitamin D3 supplementation with fat-free meals.
Research Behind The Health Risk of Bad Fats
While the type of saturated fats is essential to consider, there are potential health effects from consuming excess processed saturated fats and trans fats.
Increased Risk of Heart-Related Issues
Studies have shown that diets high in SFAs are associated with an increased risk of coronary heart disease. There is conflicting information on this topic, and more studies are showing that it's the type of saturated fat consumed that may increase heart disease risk. Limiting the amounts of saturated fats in the diet and focusing more on unsaturated fats to meet your macronutrient needs are still recommended by the American Heart Association.
Increase Cholesterol Levels
Trans fats are the least beneficial type of fats to consume, primarily for their effect on cholesterol. Trans fats create an imbalance by increasing your "bad" LDL cholesterol while decreasing your "good" HDL cholesterol. A diet high in trans fats may increase the risk of heart disease, one of the leading causes of death in adults. Trans fats are so unhealthy that the FDA has prohibited food manufacturers from adding the major source of artificial trans fats to foods and beverages. Several countries and cities in the United States have also limited or banned the use of trans fats.
Promotes Inflammation
Activation of inflammatory processes and endothelial dysfunction are two of the ways in which trans fats may promote inflammation. Evidence suggests that trans fatty acids create a pro-inflammatory environment that can lead to atherosclerosis, acute coronary syndromes, sudden death, dyslipidemia, heart failure, and insulin resistance.
Try These Tips To Reduce Unhealthy Fat In Your Diet
Staying within the dietary guideline of limiting saturated fat to less than 10% of total fat intake is an optimal way of managing fat in your diet. To fill in the gap in fat consumption, you can replace saturated fats with foods rich in unsaturated fat. Try implementing these tips to reduce unhealthy fat in your diet:
- Use an omega-3-rich oil for cooking. For example, olive, avocado, and coconut oil are all great options.
- Eat fish rich in omega-3 fatty acids, such as salmon, at least twice a week
- Opt for grass-fed meat, lean poultry, and wild-caught fish
- Limit processed foods, which often contain saturated fat and potentially trans fat. Although synthetic partially hydrogenated oils are now prohibited from being added to American food, they can still contain natural forms of trans fats.
- If it has a label, read it and look for hidden trans and saturated fats.
- Reach for fresh fruits and vegetables in place of packaged food and snack items.
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Summary
The foods you consume can have a significant impact on your health and well-being. Making a conscious decision about your food choices can influence conditions such as heart health and overall wellness. While fats are necessary for your health, avoiding trans fats, consuming primarily unsaturated fats, and being selective about your saturated fat intake is important. If you are at risk for cardiovascular concerns, have elevated cholesterol, or have other health considerations, unhealthy fat intake may exacerbate it. It is always best to consult your healthcare provider on the best nutrition plan for you.
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