Understanding Dietary Fats: What to Choose, Limit, and Avoid
Not all fats are the same. Some fats support heart health and overall wellness, while others can increase the risk of heart disease when eaten too often. The goal isn’t to avoid fat entirely — it’s to choose the right types more often.
Best Choices: Heart-Supportive Fats
These fats can help support healthy cholesterol levels when used in moderation.
Common sources include:
- Olive, avocado, and canola oils
- Nuts and seeds (almonds, walnuts, sunflower seeds)
- Avocados
- Fatty fish such as salmon, trout, sardines, and tuna
Why they matter:
- Help improve cholesterol balance
- Provide essential fatty acids the body cannot make on its own
- Support heart and blood vessel health
Use Sparingly: Higher-Risk Fats
These fats can fit into an overall healthy pattern but should be limited.
Common sources include:
- Butter, cream, and full-fat dairy products
- Cheese
- Fatty cuts of red meat
- Bacon and sausage
Things to know:
- Can raise LDL (“bad”) cholesterol levels
- Often found in larger amounts in processed or restaurant foods
Best to Avoid When Possible: Unhealthy Fats
These fats offer little health benefit and can increase heart disease risk.
Common sources include:
- Foods made with partially hydrogenated oils
- Fried foods from fast-food restaurants
- Commercial baked goods (donuts, pastries, cakes)
- Some shelf-stable snack foods
Why to limit them:
- Increase inflammation and cardiovascular risk
- Raise harmful cholesterol levels
- Often hidden in processed foods
Simple Ways to Make Healthier Fat Choices
- Cook with plant-based oils instead of butter or shortening
- Choose grilled, baked, or roasted foods instead of fried
- Read ingredient lists for “hydrogenated” or “partially hydrogenated” oils
- Add nuts, seeds, or avocado to meals for flavor and texture
- Enjoy higher-fat foods in smaller portions
The Big Picture
Healthy eating isn’t about cutting out entire food groups. It’s about balance, variety, and choosing fats that support your heart more often than those that don’t.
Small swaps — made consistently — can lead to meaningful health benefits over time.
Important Note
This resource is for general education only and is not a substitute for medical advice. Individual fat needs vary based on health conditions, medications, and personal nutrition goals. Always follow guidance from your healthcare provider or registered dietitian.
Sources:
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/the-facts-on-fats
- https://www.heart.org/en/-/media/AHA/H4GM/PDF-Files/FatsInfographic_EatSmart.pdf?sc_lang=en
⚠️ Medical Disclaimer
The information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.