Fat

Fats are essential for healthy functioning. However, there are several different kinds of fats and some are healthier than others. Mono and polyunsaturated fats are considered to be healthy fats, whereas trans and saturated fats are considered unhealthy. Most fats are comprised of both types of fat in various proportions. The goal is to eat fats that have a higher proportion of unsaturated fat. It’s recommended that adults get 20-35% of their daily calories from fat. Less than 10% of the fats eaten should be saturated fat.

Unsaturated Fat

Unsaturated fatty acids are typically liquid at room temperature. Fats that contain a lot of unsaturated fatty acids tend to come from plant oils, fish and nuts. Unsaturated fat may decrease LDL (“bad cholesterol”) levels and increase HDL (“good cholesterol”). While unsaturated fats are considered healthy fats, it’s still important to keep consumption of these fats within the recommended amount.

Major sources of unsaturated fat are almonds, walnuts, salmon, trout, peanuts and vegetable oils like olive oil, canola oil and peanut oil.

Tip! Try replacing saturated fats with unsaturated fats. Eat more fish and less beef and pork. Cooking with vegetable oils high in unsaturated fat like olive oil instead of animal fat and butter.

Saturated Fat

Saturated fatty acids are typically solid at room temperature. Fats that contain a lot of saturated fatty acid typically come from animal sources, but some plant-based sources contain high-saturated fatty acid. Saturated fatty acid is considered unhealthy because it’s been shown to increase risk of cardiovascular disease.

Foods from animals include:

  • Beef
  • Beef fat
  • Veal
  • Lamb
  • Pork
  • Lard
  • Poultry fat
  • Butter
  • Cream
  • Milk
  • Cheeses
  • Other dairy products made from whole and 2 percent milk.

All of these foods also contain dietary cholesterol

Foods from plants that contain saturated fat include:

  • Coconut
  • Coconut oil
  • Palm oil
  • Palm kernel oil (often called tropical oils)
  • Cocoa butter

Transfat

Trans fat comes from both natural and artificial sources. It’s present naturally in meat and dairy and artificially as a cheap additive in many processed foods. Adding hydrogen to vegetable oils creates trans fats; this increases shelf life and is relatively inexpensive.

Another name for trans fat is “partially hydrogenated oil (PHO)” The Dietary Guidelines for Americans recommends reducing trans fats as much as possible in the diet. Trans fat has been found to raise LDL (“bad cholesterol”) levels and lower HDL (“good cholesterol”) levels.

High LDL levels increase risk of developing heart disease. Check out this page for more information about cholesterol! Recently, the FDA has opened consideration of banning PHOs after deeming them as no longer "generally recognized as safe.”

Major sources of trans fat in the American diet are:

  • Fried items
  • Savory snacks (like microwave popcorn)
  • Frozen pizzas
  • Cake
  • Cookies
  • Pie
  • Margarines and spreads
  • Ready-to-use frosting
  • Coffee creamers

Additional Resources

Food and Drug Administration
FDA Targets Trans Fat in Processed Foods
Talking About Trans Fat: What You Need to Know

Centers for Disease Control and Prevention
Dietary Fat
Saturated Fat
Trans Fat

MedlinePlus
Dietary Fats

National Institute of General Medical Sciences
What Do Fats Do in the Body?

American Heart Association
Know Your Fats