Good Fats vs Bad Fats: The Facts You Need to Make Healthier Decisions

When you’re trying to improve your diet, sorting through nutrition advice can feel challenging, especially when you’re trying to understand the good fats vs bad fats debate. Though there’s often confusion around dietary fat and its impact on your health, the reality is, your body needs fat to function properly. Knowing the difference between fats that are beneficial and those to avoid can help you make healthier choices. 

In this article, we’ll help you understand different types of fat and explore how much of each type you should have, so you can make smart, well-informed decisions about what’s on your plate. 

A well-rounded eating plan that includes the right balance of fats can support you in living the healthiest life possible. At Cary Medical Group, we offer comprehensive nutritional services to help you get started, whatever your dietary goals. Our expert dietitian nutritionist can create a simple, easy-to-follow plan tailored just for you. We invite you to contact us to learn more.

What Are the Different Types of Fat?

Despite what you may have been led to believe, fat isn’t always bad. 

Together with carbohydrates and protein, fat is one of the three main macronutrients your body needs to be healthy. Fat provides energy, aids in cell function and growth and helps your body absorb vitamins. 

The three main types of dietary fat are:

• Unsaturated fats, including monounsaturated and polyunsaturated fats, such as omega-3 fatty acids
• Saturated fats
• Trans fats

The primary difference between these fats is their chemical structure, which determines how they behave in the body and their impact on heart health and cholesterol levels.  

Some of these fats are considered “good” and others “bad,” which we’ll cover in more detail in the rest of this article.

Which Are Considered ‘Good Fats’?

Unsaturated fats are considered “good” fats. 

These fats support overall health, especially heart health, and include:

• Monounsaturated fats
• Polyunsaturated fats
• Omega-3 fatty acids, a group within the polyunsaturated category, which play a role in heart health, brain health and reducing inflammation

Unsaturated fats:

• Help lower LDL or “bad” cholesterol
• May increase HDL or “good” cholesterol
• Reduce inflammation in the body
• Support cardiovascular and overall health

What Foods Contain Healthy Fats?

• Olive oil 
• Avocados
• Nuts
• Fatty fish, such as salmon
• Seeds

The goal is to replace less healthy fats with healthier unsaturated fats rather than simply add more “good” fats to your current diet. 

Which Are Considered ‘Bad Fats’?

The other two types of fats – trans fats and saturated fats – are what’s known as “bad” fats. 

Trans fats are the worst kind of dietary fat you can consume. Trans fats are artificially created during food processing using partially hydrogenated oils to help extend the shelf life of the food.

What Foods Contain Unhealthy Fats?

• Fried foods
• Fast food
• Baked goods
• Processed foods, which include many packaged snacks 

Trans fats are strongly linked to an increased risk of heart disease. They raise bad cholesterol while lowering good cholesterol and should be avoided altogether if possible. 

Saturated fats are not as harmful as trans fats, and you don’t need to eliminate them entirely, but you should eat them in moderation. 

Saturated fats are found in:

• Animal products such as butter, cheese and red meat
• Some tropical oils like coconut oil 

Saturated fats can raise LDL cholesterol, which can lead to clogged arteries and increase the risk of heart disease and stroke. 

How Much of Each Type of Fat Should You Have?

General dietary guidelines recommend that fat should make up no more than 20–35% of your total daily calories.

It’s more effective to focus on your overall eating habits than to follow strict rules and fixate on precise numbers. 

Here are some practical tips to help you eat the right balance of fats:

• Prioritize unsaturated fats as the primary source of fat intake.
• Limit unsaturated fats; under 10% of total daily calories is a good percentage to shoot for.
• Avoid trans fats altogether, if possible.
• Choose whole foods that have been minimally processed.
• Choose healthy alternatives to unhealthy fats, for example:
  • Nuts and seeds instead of chips
  • Olive oil instead of margarine or butter
  • Sliced avocado rather than cheese or processed snacks 
  • Lean meats and poultry instead of fatty red meats

Are Low-Fat Diets Beneficial?

Low-fat diets were once thought to be a reliable approach to weight loss and better overall health. This was based on the idea that reducing fat intake would decrease calorie consumption and lower cholesterol. 

 This line of thinking is now regarded as overly simplified. The reality is:

• Low-fat foods often contain added sugar and refined carbohydrates to improve taste.
• These foods can cause blood sugar spikes and may play a role in weight gain and other health issues.
• Removing fat from foods reduces the feeling of fullness after eating, which can lead to overeating.
• Healthy fats are necessary for nutrient absorption and supporting other important bodily functions.

A balanced diet that includes healthy fats and nutrient-dense whole foods such as fruits, vegetables and lean proteins is a more beneficial approach to long-term health than a strict low-fat eating plan. 

Cary Medical Group Offers Comprehensive Nutrition Services to Help You Live Your Healthiest Life

While fat is an essential part of a healthy diet, understanding the distinction between good fats and bad fats and choosing the right balance is what really matters. Focusing on small, sustainable changes rather than restrictive dieting is the best approach for improving your long-term health. 

We can help you get started. Our expert dietitian nutritionist can create a simple, easy-to-follow plan tailored just for you, so you can cut through conflicting health advice and build sustainable, healthy habits that make a real difference. 

We invite you to contact us to learn more.