Healthy Fats vs Unhealthy Fats: Everything You Need to Know

We all know that not all fats are created equal, but it can be tough to figure out which ones should make it onto our plates and which we should steer clear of. After all, we’re often bombarded with conflicting information, from “fat-free” diet trends to health experts extolling the virtues of avocado toast.

If you’re wondering whether fats should be your best friend or your worst enemy, this guide is for you. You’ll leave with a clear understanding of the difference between healthy and unhealthy fats—and how to make better choices for your body and your taste buds.

Are Fats Really That Bad?

First things first—fats aren’t the villain they’ve been made out to be. Our bodies need fats to function. They provide energy, insulate our organs, and help absorb vitamins like A, D, E, and K. Fats also make food taste amazing, so that’s a win-win.

The key is knowing which fats to welcome into your life and which ones to kick to the curb.

The Good Guys: Healthy Fats

Healthy fats, also known as “good fats,” are unsaturated fats that benefit your heart, brain, and overall health.

1. Monounsaturated Fats

Monounsaturated fats are like the A+ student in the fat family. These fats help reduce bad cholesterol levels, which can lower your risk of heart disease and stroke.

Good sources include:

• Avocados ?
• Olive oil
• Nuts (like almonds, cashews, and peanuts)
• Seeds (such as pumpkin and sesame)

Pro tip: Drizzle some olive oil on your salad, or snack on a handful of almonds for a crunchy, heart-healthy boost.

2. Polyunsaturated Fats

Polyunsaturated fats are the overachievers that don’t stop at just one benefit. These include omega-3 and omega-6 fatty acids, which are essential because your body can’t make them on its own.

What they do for you:

• Omega-3s support brain health and reduce inflammation.
• Omega-6s provide energy and help maintain bone and skin health.

Good sources include:

• Fatty fish (like salmon, mackerel, and sardines)
• Chia seeds and flaxseeds
• Walnuts
• Soy products

Fun fact: Eating fatty fish twice a week might just make your brain as sharp as a tack (or as sharp as it can be on five hours of sleep).

3. Natural Fats in Whole Foods

It’s easy to forget that whole foods like eggs and full-fat dairy also contain healthy fats. These foods can be part of a balanced diet, especially when enjoyed in moderation.

The Bad Guys (and the Ugly): Unhealthy Fats

Not all fats are worthy of a place on your plate—and unhealthy fats fall firmly into the “proceed with caution” category.

1. Saturated Fats

Now, saturated fats aren’t always the villain, but they do come with a caveat. Too much of these can raise your bad cholesterol levels (LDL), increasing your risk of heart disease.

Common sources include:

• Butter
• Red meat
• Cheese and other high-fat dairy products
• Coconut oil

What to do: Saturated fats are fine in small doses. You’ll want to enjoy that steak dinner or crumbly cheddar occasionally rather than daily.

2. Trans Fats

Ah, trans fats—the rogues of the fat world. These are the artificially created fats found in processed foods, and they’re about as good for you as sitting in traffic for three hours.

Where you’ll find them:

• Margarines and shortening
• Packaged baked goods (think cookies and pastries)
• Fried foods (yes, we’re looking at you, doughnuts)

Why they’re bad:

• Trans fats raise your bad cholesterol (LDL) and lower your good cholesterol (HDL).
• They increase your risk of heart disease, stroke, and type 2 diabetes.

Your best bet: Avoid trans fats altogether. Always check labels for “partially hydrogenated oils,” a red flag for sneaky trans fats.

How to Eat Fats the Right Way

Now that you know the difference between the good, the bad, and the ugly, here are some easy ways to make fats work for you—not against you.

1. Seek Out Whole Foods

Whenever possible, get your fats from whole foods like nuts, seeds, avocados, and fish. These come packed with other essential nutrients, making them a nutritional powerhouse.

2. Cook Smarter

Swap butter for olive oil or a high-quality vegetable oil when cooking. If you’re roasting veggies or making a stir-fry, this small change does wonders for your health.

3. Check Food Labels

Processed foods often hide unhealthy fats. Look out for trans fats and keep saturated fats to a minimum.

4. Snack Wisely

Instead of reaching for chips or crackers, snack on a mix of nuts or a piece of fruit with natural peanut butter. Your heart (and your waistline) will thank you.

5. Mind Your Portions

Even healthy fats come with calories, so moderation is key. Stick to portion sizes—yes, that means resisting the urge to eat an entire jar of peanut butter in one sitting.

Why Balance Matters Most

At the end of the day, the healthiest approach to eating fats is balance. Don’t stress about having a slice of pizza or a piece of chocolate cake now and then—life’s too short not to enjoy the occasional indulgence. Just aim to keep a majority of your fats healthy, and your body will do the rest.

Remember, food isn’t the enemy—poor choices are. By prioritising good fats and limiting the bad ones, you’ll be well on your way to improving your diet, your health, and your energy levels.

Take the First Step

Feeling inspired to make healthier choices? Start small. Swap out margarine for avocado, or trade your fried snacks for a handful of mixed nuts. Each little change adds up to big benefits over time.

Need more nutrition tips? Check back here for more simple, actionable advice to help you thrive.