Choosing healthy fats is an important part of healthy eating. And that’s actually super, for a lot of reasons. Fats can add flavor and great texture to foods, boosting our enjoyment. They can help us feel fuller longer, so we don’t get too hungry in between meals. And, if we choose certain types of fats, they can do all that — plus be really good for us.
The key is knowing which are the “good” healthy fats, which are the “bad” unhealthy fats, and what are the easy ways to choose healthier options when we’re eating out or staying in.
“Not all fats are bad,” said Yikyung Park, a nutrition researcher and professor at WashU Medicine. "Some fats are beneficial, such as monounsaturated and polyunsaturated fats. These are found in most plant oils, such as soybean, canola and olive oil, as well as in peanuts, avocados, walnuts, seeds and fish oil.”
Healthy fats, she said, tend to be liquid at room temperature. Unhealthy fats tend to be solid or mostly solid at room temperature.
The most common unhealthy fat is saturated fat, which is found in high amounts in foods like butter, cheese, whole milk, red meat and beef tallow. Coconut and palm oils have high levels of saturated fat, too, even though they’re plant oils.
Trans fat is also an unhealthy fat — and to a greater degree than saturated fat. But since 2018, they have largely been removed from foods in the United States. They can still be found in smaller amounts in some items, though, including margarine and shortening. And even foods labeled “zero trans fats” can contain some level, which can add up with multiple servings. To check, you can look for trans fats in ingredient lists, often listed as “partially hydrogenated oils.”
“Mono and polyunsaturated fats help maintain heart health by lowering bad cholesterol levels,” Park said. “The American Heart Association recommends consuming foods that contain mono and polyunsaturated fats in place of those that contain unhealthy fats.“
These substitutions can help prevent heart disease and stroke, and even lower the overall risk of dying prematurely.
And making these switches can be fairly straightforward. You really don’t need to know too many details of the types of fats or their specific sources. Some general guidelines can take you a long way.
Instead of cooking with solid fats like butter, beef tallow or coconut oil, use liquid plant oils. These include canola, corn and other seed oils. “Seed oils contain essential fatty acids and are a great substitute for unhealthy fats,” Park explained. “Some people say that they’re bad because they’re processed, but that’s not accurate. Seed oils are healthy.”
Instead of meals featuring red meat and cheese — such as cheeseburgers or beef lasagna — choose those featuring fish or poultry and vegetables — such as fish soft tacos, chicken and rice or pesto pasta.
Instead of topping dishes with extras like bacon bits, cheese or sour cream, try using nuts, seeds or salsa.
Cooking at home can also be a simple way to make the switch to healthier fats. We have control over which recipes and which fats we choose — plus it means fewer restaurant and fast-food meals, which can be higher in unhealthy fats.
Even when we make these healthy updates, though, it’s important to consider that healthy fats, just like all fats, are high in calories, Park said. So, when we’re eating foods high in healthy fats, we should still be mindful of portion size and eat them in moderation.
At the same time, eating healthier doesn’t mean never having some of our favorite foods made with unhealthy fats. It’s important to enjoy the food we eat while also making overall healthy choices. And that’s a balance we can all work toward, she said.
“It is OK to use beef tallow or coconut oil occasionally, or eat full-fat dairy a few times per week. But for every day, plant oils are healthier.”
Dr. Graham A. Colditz leads prevention research at Siteman Cancer Center at Barnes-Jewish Hospital and WashU Medicine in St. Louis. Much of his work focuses on translating research findings into tools and tips that help people lower their risk of disease and improve their health — including the 8IGHT WAYS® to Prevent Cancer series.
