5 Fast Facts about Healthy and Unhealthy Fats

Fat is an essential part of a healthy diet, but the type of fat you eat matters: some kinds are better for your health than others.

Not sure of the differences? Here’s what you need to know about fats, and the best sources of the healthier ones:

They help form the building blocks of our brain and nerves, deliver essential vitamins, and support heart health.

Monounsaturated fats are found in foods like avocados, almonds, pecans, peanut butter, and canola, olive, and sunflower oils. Polyunsaturated fats include omega-3 and omega-6 fats, which can be found in salmon, trout, walnuts, sunflower seeds, flax oil, and flaxseeds.

Your body doesn’t need saturated fats, but you can still have them in small amounts and have a healthy pattern of eating. They’re found in foods like beef, pork, cheese, full-fat milk, butter, cream, baked goods, and coconut and palm oils.

Trans fats, which include hydrogenated and partially hydrogenated oils, are known to raise harmful LDL cholesterol and lower helpful HDL cholesterol. They’re often found in some brands of cake, frosting, microwave popcorn, and crackers, as well as fast food cooked in hydrogenated vegetable oil.

One weight-loss study found that participants lost about the same amount of weight on both kinds of diets. (The key: They all ate more whole foods and vegetables, and less sugar and refined grains, than they were previously). Eating fewer calories—or staying within your Budget—has been shown to lead to weight loss. Making lasting lifestyle and behavioral changes is an essential component for losing weight and keeping it off for good.

Remember: Fat is an essential nutrient. Try these recipes, all of which incorporate healthy fats:

Want to learn more about healthy fats? Head here.