POLYUNSATURATED FATS

Polyunsaturated fats are essential fats that the body can’t make on its own, meaning we must get them through food. They include both omega-3 and omega-6 fatty acids, which play critical roles in brain function, cell structure, and inflammation control. Omega-3s—found in fatty fish like salmon and sardines, as well as flaxseeds, chia seeds, and walnuts—are especially valuable for heart health and cognitive function. Omega-6s are also necessary, but they’re more common in processed foods and vegetable oils, which can promote inflammation when consumed in excess. The key is balance: most people benefit from increasing omega-3 intake while limiting overly processed sources of omega-6s.

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• Includes Omega-3 and Omega-6

• Found in: Salmon, walnuts, flaxseeds, sunflower oil

• Omega-3s are especially important for heart and brain function

MONOUNSATURATED FAT

Monounsaturated fats are widely praised for their heart-healthy benefits and are a cornerstone of the Mediterranean diet. These fats help reduce LDL (bad) cholesterol while supporting HDL (good) cholesterol, contributing to lower risk of cardiovascular disease. Common food sources include olive oil, avocados, almonds, cashews, and peanuts. These fats are also rich in antioxidants and vitamin E, offering additional support for skin, immune function, and cellular repair. Monounsaturated fats are stable at moderate cooking temperatures, making them a great choice for sautéing or drizzling over salads and roasted vegetables.

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• Found in: Olive oil, avocados, almonds, peanuts

• Help improve cholesterol levels and reduce risk of heart disease

• Popular in the Mediterranean diet

SATURATED FAT

Saturated fats have long been labeled as unhealthy, but more recent research suggests the truth is more complex. These fats are solid at room temperature and found in animal products like butter, cheese, and red meat, as well as tropical oils like coconut and palm. While saturated fat does raise LDL cholesterol, it may also raise HDL cholesterol, and its effect on heart disease appears to vary depending on the food source. Saturated fat from processed meats may be harmful, but saturated fat from whole foods—especially in the context of a nutrient-dense diet—may not be as concerning. Most health experts recommend enjoying these fats in moderation, emphasizing whole food sources over processed ones.

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• Found in: Butter, cheese, red meat, coconut oil

• Natural sources (like grass-fed butter or coconut) are better than processed

• Research is mixed on risk—use in moderation

• Focus on overall dietary quality, not just one fat type

TRANS FAT

Trans fats are the one type of fat that experts agree should be avoided entirely. These industrial fats are created by adding hydrogen to liquid oils, turning them into a solid form to extend shelf life. Trans fats are strongly linked to increased risk of heart disease, inflammation, type 2 diabetes, and even cognitive decline. They not only raise LDL cholesterol but also lower HDL cholesterol, creating a double impact on cardiovascular risk. Though banned in many countries, trace amounts can still show up in processed foods under labels like “0 grams trans fat”—so it’s crucial to scan the ingredients for “partially hydrogenated oils.” Whenever possible, steer clear of baked goods, margarine, and fried fast food that may still contain them. 

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• Increase LDL (bad) and lower HDL (good) cholesterol

• Found in: Packaged snacks, baked goods, fried fast food

• Banned in many countries but still found in some processed products

• Always check for “partially hydrogenated oils” on labels