Is Eating a Lot of Fat Really That Bad for You?

Recommendations are changing around eating fat. For example, whole-fat dairy products can be part of a healthy diet for many people, contrary to previous belief.

But what about red meat? Or cooking with animal fat? And then there are those hard-core dieters who insist all fat is bad.

Learn about the different types of dietary fat and how they affect your health, plus which fatty foods are good for you — and which are less nutritious but can still be part of a healthy eating routine.  

Which types of dietary fat are healthiest?  

Let’s get one thing straight: Fat is not a bad thing. In fact, your body needs it.

“Fats are an essential part of cell function and are used for the production of some hormones,” says Julia Marnadi, a registered dietitian nutritionist at UW Medical Center – Montlake. “Fat tissue just under your skin helps regulate body temperature, and fats are necessary for absorbing vitamins A, D, E and K.”

So you should absolutely be eating fat in your meals. That being said, there are some types of fat that are healthier than others. Here’s a breakdown:  

Saturated fatty acids

Saturated fats are made of molecules that stay solid at room temperature — think butter and lard. Saturated fats are fine in small doses, but regularly eating large quantities of them could raise your LDL or “bad” cholesterol, which could put you at greater risk for heart disease.

However, not all saturated fats are created equal.  

“Saturated fat isn’t poison — it provides energy and is part of cell structure. Some sources like yogurt and cheese may have neutral or even modestly protective cardiovascular associations,” says Marnadi.

Where to find them: meat, dairy, coconut and palm oil. 

Monounsaturated fatty acids

Monounsaturated fats are made up of slightly different kinds of molecules that stay liquid at room temperature but solidify in the fridge. Monounsaturated fats are a great replacement for excess saturated fats, since they’re filling but not linked to heart risks.  

“They’re a staple of Mediterranean-style dietary patterns, which research has long shown are great for cardiovascular and overall health,” Marnadi says.  

Where to find them: canola and olive oil, avocados, almonds, cashews, pecans and peanut butter.

Polyunsaturated fatty acids

Polyunsaturated fats are made up of yet another kind of molecule that stays liquid at any temperature. There are three main types of polyunsaturated fats: omega-6 fatty acids, plant-based omega-3 fatty acids and marine-based omega-3 fatty acids. (Plant-based omega-3s come from plants, and marine-based ones come from fish and other marine life.) Your body can’t make omega-3s on its own, so it’s important to eat foods rich in omega-3s.  

Omega-6s can help lower cholesterol, plant-based omega-3s protect against heart disease, and marine-based omega-3s can reduce inflammation and blood triglyceride levels.  

“The body’s ability to convert plant omega-3s into the more biologically active marine omega-3s is quite limited, so you can’t fully rely on plant sources alone for your omega-3 needs,” says Marnadi.  

Where to find them: Omega-6s are in soybean, corn, sunflower and safflower oil, plus nuts and seeds; plant-based omega-3s are in flaxseed, chia seeds, walnuts, and soybean and canola oil; and marine-based omega-3s are in salmon, mackerel, sardines, herring, trout, krill and algae oil.  

Trans fatty acids

In 2015, the U.S. Food and Drug Administration (FDA) released a final determination stating that artificial trans fats used as food additives are unhealthy and contribute to cardiovascular disease. Since 2018, food manufacturers have been banned from adding artificial trans fats to products.  

There are small amounts of trans fats that occur naturally in meat and dairy products, but that isn’t anything to worry about.

Tips for adding more healthy fats to your diet

So now that you know that fat is necessary for your diet (and health), how do you make sure you’re getting the most benefit from it? Here are some ideas for eating more healthy fats.

Eat fish twice a week

Regularly adding fish to your meals will help you reap the benefits of omega-3s. And it doesn’t have to be fancy; Add some prepackaged smoked salmon or tinned fish to your lunch or as a midafternoon snack.  

If you can’t or prefer not to eat fish, focus on eating lots of plant-based omega-3s, and ask your doctor if an omega-3 supplement would be helpful.  

Swap out your cooking oils

In cooking, prioritize using nontropical plant oils like soybean, canola and olive. It’s not terrible to cook with butter or animal fat sometimes, but keep in mind that those are both high in saturated fats, so they count toward your daily saturated fat intake.  

Don’t be fooled by “low-fat” options

“Low-fat” and “reduced-fat” options are often less healthy than their full-fat counterparts, Marnadi says.

“This is especially true when the fat removed was mostly unsaturated,” she says. “People who cut fat often replace it with refined carbohydrates, which worsens rather than improves cardiovascular risk factors.”

Eat fish and plant-based protein

For most people, it’s a good idea to limit your saturated fat intake to about 10% of your daily caloric intake, Marnadi says.  

“Instead of red and processed meats, choose fish, plant proteins, like beans and lentils, and moderate amounts of full-fat dairy, poultry and eggs,” she says.

So no, you shouldn’t start eating steak and pork chops every day.  

Chewing the fat

You don’t have to be afraid of eating fat. In fact, some types of dietary fat are good for you and necessary for your body to function. Focus on eating foods rich in monounsaturated and polyunsaturated fats and limiting (but not entirely avoiding) saturated fats. Your body — especially your heart — will thank you.