Not all dietary fat is something you need to avoid. Your body needs fat for energy, to absorb certain vitamins, and to support normal cell function. The more important question is which types of fat you’re eating and what foods they replace in your diet.
Generally, unsaturated fats — including monounsaturated and polyunsaturated fats — are considered better choices than saturated and trans fats. Replacing foods high in saturated fat with foods containing unsaturated fat can help improve LDL cholesterol levels and support heart health.
That doesn’t mean you need to eliminate every food containing saturated fat or add unlimited amounts of foods labeled “healthy.” Fat is calorie-dense, so portions still matter.
Table of Contents
Here’s how the different types of dietary fat compare.
What Are Dietary Fats?
Dietary fats are nutrients found naturally in foods such as nuts, seeds, fish, dairy products, meat, avocados and cooking oils.
Fat plays several important roles in the body. It provides energy, helps your body absorb fat-soluble vitamins, and supplies essential fatty acids that your body cannot produce on its own.
The main types of dietary fat are:
- Monounsaturated fat
- Polyunsaturated fat
- Saturated fat
- Trans fat
Rather than thinking of all fats as either “good” or “bad,” it’s more useful to understand where each type comes from and how it fits into your overall eating pattern.
What Are Healthy Fats?
When people use the term healthy fats, they’re usually referring to unsaturated fats.
These include monounsaturated fats and polyunsaturated fats.
The American Heart Association recommends choosing foods containing these fats in place of foods high in saturated fats and trans fats.
Monounsaturated Fats
Monounsaturated fats are found in foods such as:
- Olive oil
- Avocados
- Peanuts and peanut butter
- Almonds
- Cashews
- Other nuts
- Some plant oils
These fats can be part of a heart-healthy eating pattern.
Polyunsaturated Fats
Polyunsaturated fats include omega-3 and omega-6 fatty acids.
Food sources include:
- Fatty fish
- Walnuts
- Chia seeds
- Flaxseeds
- Sunflower seeds
- Soybeans
- Soybean oil
- Other plant oils
Some polyunsaturated fats are considered essential because your body cannot make them and must obtain them through food.
What Are Unhealthy Fats?
The term “unhealthy fats” generally refers to trans fats and excess saturated fats.
However, these categories aren’t identical.
Trans fats are particularly problematic, while saturated fats naturally occur in many foods and are generally something to limit rather than eliminate completely.
Saturated Fats: Why Should You Limit Them?
Saturated fats are found naturally in foods including:
- Butter
- Cheese
- Cream
- Full-fat dairy
- Fatty cuts of meat
- Poultry with skin
- Lard
- Coconut oil
- Palm oil
Eating too much saturated fat can raise LDL cholesterol, which is associated with increased cardiovascular risk.
The American Heart Association recommends keeping saturated fat below 6% of calories for people who need to lower LDL cholesterol. For a 2,000-calorie diet, that’s about 13 grams per day.
However, the bigger dietary principle is replacement.
Replacing butter with olive oil, for example, is generally more useful than simply thinking, “I need to eat less fat.”
The American Heart Association’s 2026 dietary guidance continues to recommend replacing sources of saturated fat with unsaturated fats as part of an overall heart-healthy eating pattern.
Trans Fats: The Type to Avoid
Trans fats are different from saturated fats.
Artificial or industrial trans fats were historically produced by partially hydrogenating liquid oils. They have been associated with higher LDL cholesterol and cardiovascular risk.
They can occur in some highly processed foods, although their use has been substantially reduced in many countries.
When checking packaged foods, look at both the nutrition label and ingredient list. If you see partially hydrogenated oil, that’s a warning sign for industrial trans fat.
The simplest approach is to avoid foods containing industrial trans fats whenever possible.
Healthy Fats vs. Unhealthy Fats at a Glance
| Type of fat | Common sources | General guidance |
|---|---|---|
| Monounsaturated | Olive oil, avocado, nuts, peanuts | Choose regularly |
| Polyunsaturated | Fish, walnuts, seeds, plant oils | Choose regularly |
| Saturated | Butter, fatty meat, full-fat dairy, coconut and palm oils | Limit |
| Trans | Some highly processed foods and partially hydrogenated oils | Avoid |
The overall dietary pattern still matters. A food shouldn’t be judged solely by whether it contains one particular type of fat.
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10 Foods High in Healthier Fats
If you want to include more unsaturated fat in your diet, these foods are useful options.
1. Avocados
Avocados are rich in monounsaturated fat and can be used in salads, sandwiches, bowls, or spreads.
2. Extra-Virgin Olive Oil
Olive oil is a major source of monounsaturated fat and can be used for cooking, dressings, and marinades.
3. Walnuts
Walnuts provide polyunsaturated fats and are also a source of plant-based omega-3 fatty acids.
4. Almonds
Almonds provide monounsaturated fat along with protein, fiber, vitamins, and minerals.
5. Chia Seeds
Chia seeds contain polyunsaturated fats, including plant-based omega-3 fatty acids, as well as fiber.
6. Flaxseeds
Ground flaxseeds provide alpha-linolenic acid, a plant-based omega-3 fatty acid.
7. Fatty Fish
Fish such as salmon provide omega-3 fatty acids and protein.
8. Peanuts and Peanut Butter
Peanuts contain mostly unsaturated fat and can be part of a balanced diet. Choose versions without excessive added sugar or salt when appropriate.
9. Seeds
Sunflower, pumpkin, sesame and other seeds can provide unsaturated fats along with other nutrients.
10. Plant Oils
Many liquid, nontropical plant oils contain more unsaturated fat and less saturated fat than solid fats such as butter. Examples include canola, olive, soybean, sunflower and peanut oils.
Is Olive Oil Healthier Than Butter?
From a fat-quality perspective, olive oil is generally the better choice for regular use because it is predominantly unsaturated fat, while butter contains considerably more saturated fat.
The American Heart Association specifically recommends using liquid nontropical plant oils instead of solid fats such as butter and tropical oils when choosing cooking fats.
That doesn’t mean you can never eat butter.
Instead, consider how often you use it and whether you can replace some of it with an unsaturated-fat source.
For example:
Instead of: butter on vegetables
Try: vegetables tossed with olive oil and herbs.
Instead of: butter for every cooking task
Try: a suitable liquid plant oil for some meals.
Small substitutions can make a larger dietary pattern more favorable over time.
Is Coconut Oil a Healthy Fat?
Coconut oil is often marketed as a health food, but it’s important to look beyond the marketing.
Coconut oil is high in saturated fat. The American Heart Association recommends limiting saturated fat and choosing unsaturated fats instead.
So while coconut oil can be used as a food ingredient, it shouldn’t automatically be treated as a healthier alternative to oils that are predominantly unsaturated.
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Are All Saturated Fats Bad?
Not necessarily.
Saturated fat occurs naturally in many foods, including dairy, meat and some plant foods.
The more useful approach is to limit excessive intake and consider what you’re replacing it with.
Current American Heart Association guidance emphasizes the overall dietary pattern rather than focusing on one nutrient in isolation. It recommends vegetables and fruits, whole grains, healthy protein sources, minimally processed foods and unsaturated fats while limiting saturated fat, added sugars and sodium.
Are Healthy Fats Good for Weight Loss?
Healthy fats can fit into a weight-loss diet, but that doesn’t mean eating more fat automatically causes weight loss.
Fat contains more calories per gram than protein or carbohydrates, so portion sizes matter when you’re trying to manage calorie intake.
The benefit of choosing unsaturated fats is primarily about diet quality and the type of fat you’re consuming, rather than treating healthy fats as a weight-loss food.
For example, adding large amounts of nuts, oils or nut butter to an already high-calorie diet can increase total calorie intake.
A better strategy is to use healthier fats as replacements for less desirable sources.
How Much Fat Should You Eat?
There isn’t one ideal amount of fat that applies to everyone.
Your needs depend on factors such as age, activity level, total calorie needs, dietary pattern, and individual health considerations.
Rather than focusing only on a daily fat number, pay attention to the types and sources of fat in your diet.
A practical approach is to:
- Choose nuts and seeds regularly
- Include fish when appropriate
- Use unsaturated plant oils
- Eat plenty of vegetables and fruits
- Choose minimally processed foods
- Limit foods high in saturated fat
- Avoid industrial trans fats
- Pay attention to portions
How to Choose Healthier Fats at the Grocery Store
Food labels can make it easier to compare similar products.
When choosing packaged foods, pay particular attention to:
Saturated fat: Lower amounts are generally preferable.
Trans fat: Avoid products containing partially hydrogenated oils.
Serving size: A product may appear low in fat per serving, but the serving may be smaller than the amount you actually eat.
Ingredients: Look for the types of oils and fats used in the product.
The American Heart Association recommends focusing on saturated and trans fats rather than simply trying to minimize total fat intake.
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Simple Ways to Eat More Healthy Fats
You don’t need to completely redesign your diet.
Try a few simple substitutions:
- Use olive or another unsaturated plant oil instead of butter for some meals.
- Add nuts or seeds to oatmeal or yogurt.
- Choose fish instead of processed or fatty meats more often.
- Add avocado to salads or sandwiches.
- Use a nut butter that fits your nutritional preferences.
- Make salad dressings with olive oil.
- Choose minimally processed foods more often.
The goal isn’t to add fat to everything you eat. It’s to make better substitutions when you have a choice.
The Bottom Line
The difference between healthy and unhealthy fats isn’t simply about whether a food contains fat.
Unsaturated fats — particularly monounsaturated and polyunsaturated fats — are generally the better choices, while saturated fats should be limited and trans fats avoided. Replacing foods high in saturated fat with foods rich in unsaturated fats is a key part of current heart-healthy dietary guidance.
Rather than fearing dietary fat, focus on the overall quality of your diet.
Choose more nuts, seeds, fish, avocados and unsaturated plant oils while limiting foods high in saturated fat and avoiding industrial trans fats.
That’s a much more useful approach than labeling every food as simply “good” or “bad.”
Frequently Asked Questions
What are healthy fats?
Healthy fats generally refer to unsaturated fats, including monounsaturated and polyunsaturated fats. Common sources include olive oil, avocados, nuts, seeds and fatty fish.
What are unhealthy fats?
The term generally refers to saturated and trans fats. Saturated fat should be limited, while industrial trans fats should be avoided as much as possible.
Is butter a healthy fat?
Butter contains a substantial amount of saturated fat, so it is generally better to use it in moderation and replace some butter with sources of unsaturated fat, such as liquid plant oils.
Is olive oil a healthy fat?
Yes. Olive oil is predominantly a source of monounsaturated fat and can be part of a heart-healthy eating pattern.
Is coconut oil a healthy fat?
Coconut oil is high in saturated fat. Although it can be part of a diet, it shouldn’t automatically be considered healthier than unsaturated plant oils.
Are fats necessary for the body?
Yes. Dietary fat provides energy, helps the body absorb certain vitamins and supplies essential fatty acids that the body cannot produce on its own.
Can you eat healthy fats while trying to lose weight?
Yes. Foods containing unsaturated fats can be included in a weight-loss diet. However, they are still calorie-dense, so portions and total calorie intake matter.
Medical disclaimer: This article is for general educational purposes and does not constitute medical advice, diagnosis, or treatment. If you have a medical condition or specific dietary requirements, speak with a qualified healthcare professional or registered dietitian.