What is Fat?

Dietary fat is an essential part of a healthy diet. Fat provides fuel for the body and protects vital organs. It also helps the body absorb vitamins, make hormones, and feel full, which can help to prevent overeating. Fat is found in many foods such as meat, dairy, nuts, and oils.

Why Fat Facts Matter to You

Consuming too much fat, especially unhealthy types of fat, can lead to clogged arteries in your heart. Over time, this can increase the risk of heart disease and stroke.

Whenever possible, replace unhealthy fats with “Love It” fats.

What Are The Different Types of Fats?

There are three types of fats found in food
Love It - Unsaturated Fats
Monounsaturated Fats
  • When consumed in moderation, these fats can help reduce bad cholesterol (LDL) levels in your blood. Low levels of LDL can lower your risk of heart disease and stroke. Foods high in monounsaturated fat include:
    • Vegetable oils such as olive, canola, peanut, sunflower, and sesame
    • Avocados
    • Peanut butter
    • Most nuts
Polyunsaturated Fats
  • When consumed in moderation, these fats can help reduce bad cholesterol (LDL) levels in your blood. Low levels of LDL can lower your risk of heart disease and stroke. Omega-3 fats are a type of polyunsaturated fat. Your body cannot make Omega-3 fats on its own. Omega-3 fats may help slow the clogging of arteries. Foods high in polyunsaturated fats include:
    • Plant-based oils such as soybean, corn, and sunflower
    • Nuts (i.e., walnuts and pine nuts)
    • Seeds (i.e., pumpkin and flax seeds)
    • Soybeans
    • Good sources of omega-3 fats include fatty fish (i.e., salmon and sardines)
Limit It - Saturated Fats
  • Saturated fats can raise bad cholesterol (LDL) levels in your blood. The body makes more saturated fat than it needs.
  • Saturated fats are often solid at room temperature. This is similar to a stick of butter. Unsaturated fats tend to be liquid at room temperature. This is similar to olive oil.
  • Foods that have saturated fat include:
    • Animal products (i.e., fatty beef, poultry with skin, butter, and other dairy products made from whole milk)
    • Some plant-based oils (i.e., palm oil and coconut oil)
    • Many baked and fried goods
  • Read food labels to keep your saturated fat intake low. Choose foods with a lower percent (%) daily value (DV) for saturated fats.
    • Low saturated fat = Less than 5% DV
    • High saturated fat = More than 20% DV
  • The daily value for saturated fat is based on a 2,000-calorie diet. Your daily value may be lower or higher depending on your individual calorie needs.
Lose It - Trans Fats
  • Trans fats can raise bad cholesterol (LDL) levels in your blood. Trans fats can also lower good cholesterol (HDL) levels in your blood. High levels of bad cholesterol (LDL) and low levels of good cholesterol (HDL) can lead to heart disease and stroke. Trans fats can also increase the risk of developing type 2 diabetes.
  • Trans fats are created through a process called hydrogenation. This process changes unsaturated oils so they are solid at room temperature. This can increase the shelf life of a food product and give foods a desirable taste and texture. Trans fats are most commonly found in frying oil and packaged foods such as canned icing, cookies, and snacks.
  • Artificial trans fats are considered to be an unsafe ingredient in food. It is smart to eat as little trans fats as possible. You can find trans fats by checking the ingredient list on food labels. Look for “partially hydrogenated” oils. Be aware that products with less than 0.5 grams of trans fat per serving can legally show 0g of trans fats on the nutrition facts label.
  1. Centers for Disease Control and Prevention https://www.cdc.gov/cholesterol/ldl_hdl.htm
  2. MedlinePlus, National Institutes of Health, National Library of Medicine
    https://medlineplus.gov/ency/patientinstructions/000785.htm
    https://medlineplus.gov/ency/patientinstructions/000747.htm
    https://medlineplus.gov/ency/patientinstructions/000838.htm
    https://medlineplus.gov/ency/patientinstructions/000786.htm
  3. Dietary Guidelines for Americans, 2020-2025 https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf