It seems like fat can never catch a break. Either we’re being told we should avoid it entirely, as was the case in the low-fat ’80s and ’90s. Or, more recently, that we should eat up certain types generously—as long as we’re choosing options like beef tallow and butter over the much-villified seed oils, even though they really aren’t bringing anything very nutritious to the table.
The reality is that we definitely do need fat. It contributes to a whole host of important body functions, from helping us store energy and absorb nutrients to protecting our organs. But exactly how much we benefit from it depends on two main factors: quantity and type.
For starters, the misconception that all fat is bad may stem in part from the fact that it’s the most calorically dense macronutrient, says Jordyn P. Fantuzzi, M.S., R.D., a clinical dietitian for the Center for the Prevention of Cardiovascular Disease at NYU Langone Health. Then, of course, there’s also the reality that certain types are linked to an increased risk of cardiovascular disease. “So we do want to be mindful of the total amount we are consuming in addition to the quality, but it should be a component of a well-rounded diet,” she explained.
As for what it should look like on your plate? We asked a cardiologist and a registered dietitian to help us break down the differences among types of fat and explain the healthiest kinds out there—as well as their favorite picks for food sources with the most of them.
Meet the experts: Michael Farbaniec, M.D., a cardiologist with Penn State Health; Jordyn P. Fantuzzi, M.S., R.D., a clinical dietitian for the Center for the Prevention of Cardiovascular Disease at NYU Langone Health.
What makes unsaturated fat healthier than saturated fat or trans fats?
The key distinction between fat types is how each affects cholesterol, Fantuzzi says. Saturated and trans fats, which tend to be solid at room temperature (think: butter or lard), can raise levels of low-density lipoproteins or LDL—the type of cholesterol that contributes to plaque buildup and narrowing in the arteries, she explains. Due in part to these reasons, it’s generally recommended to limit saturated fat intake to less than 10% of your daily calories.
By contrast, unsaturated fats, which tend to be liquid at room temperature (like olive oil), can have a more favorable effect on your cholesterol profile. When replacing saturated options with unsaturated ones, they can help lower LDL levels and may even protect your heart. And some research suggests they may favorably influence the metabolism of HDL or “good” cholesterol, potentially supporting its role of moving excess cholesterol from the body.
But the “right” approach to eating them is not exactly black and white. That’s because a lot of foods actually contain a mix of both saturated and unsaturated (and sometimes all three types), and it’s possible to reap the benefits of the healthy stuff even when less-healthy elements are also present, Fantuzzi says.
Generally, though, you’ll want to focus your efforts on consuming more unsaturated fats over saturated fats—not the other way around. Which brings us to…
Types of unsaturated fat
Monounsaturated
Monounsaturated fats, or MUFAs, are characterized by having just one double bond in their chemical chain, according to Michael Farbaniec, M.D., a cardiologist with Penn State Health. The most common type is oleic acid, which is found in olive, canola, peanut, and sesame oils, as well as avocados and most nuts, but palmitoleic acid and vaccenic acid are two other, albeit lesser-seen, members of this family. Not only do they help maintain overall cell health, but they also contribute to boosting satiety and lowering inflammation, says Fantuzzi.
Polyunsaturated
Unlike monounsaturated fats, polyunsaturated fats have two or more double bonds in their chemical chain, Dr. Farbaniec explains. They include omega-3 and omega-6 fatty acids, two types considered “essential” because the body can’t produce them on its own, so the only way to get them is through what you eat, he says. You can find omega-6 fatty acids in foods like corn, safflower, sunflower, and soybean oils, as well as in certain nuts and seeds, and omega-3s in flax and chia seeds, walnuts, and canola and soybean oil.
As a type of unsaturated fat, polyunsaturated fats can improve your cholesterol profile as well. But omega-3s in particular also bring the added perk of lowering blood triglyceride levels, which can support heart health, says Fantuzzi.
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High-fat foods experts swear by
1. Extra-virgin olive oil
Olive oil is the healthy-fat poster child for a reason: It’s absolutely brimming with monounsaturated fats. Additionally, it’s full of plant-based antioxidants called polyphenols, which offer plenty of benefits of their own, from potentially lowering blood pressure to improving insulin resistance, according to Dr. Farbaniec. “Use it as your everyday cooking oil instead of butter, drizzle it on roasted vegetables, or whisk it with lemon and garlic for a salad dressing,” he suggests, adding that measuring versus pouring freely is a good way to avoid accidentally going overboard with this calorie-dense ingredient.
2. Fatty fish
Fatty fish—think sardines or salmon—are one of Dr. Farbaniec’s top picks for heart health because they contain two omega-3s that are harder to come by in other foods: EPA and DHA. He suggests two servings a week to reap the benefits of these two fatty acids, which have been linked to better heart health and may even support brain function. Some research even links omega-3s to slower biological aging. “However, be careful with fried fish since that tends to ‘break even’ between good and bad fats,” he adds.
3. Chia and flaxseeds
“Chia seeds offer a rich plant-based source of unsaturated fats, with a favorable ratio of omega-3 to omega-6 fatty acids,” says Fantuzzi. And flaxseeds also offer a lot of those same compounds, says Farbaniec. It certainly doesn’t hurt that both options are great sources of fiber, too. Try blending a tablespoon of flaxseeds into a smoothie or soaking chia seeds overnight in yogurt or milk for a tasty, nutritious, grab-and-go breakfast.
4. Edamame
A solid source of fiber and protein along with monounsaturated fats, Fantuzzi says there’s nothing these humble soybeans can’t do. Not sure how to put them to work? To start, opt for a frozen, pre-shelled variety to save yourself some prep work. Once you’ve defrosted them (either quickly in the microwave or overnight in the fridge) try eating them steamed with diced cucumber or avocado and a splash of low-sodium soy sauce for a tasty, veggie-forward side salad.
5. Nuts
Nuts are another solid option offering a fiber, protein, and healthy-fat trifecta, but that’s not all that makes them special in the heart-health regard, says Farbaniec. Walnuts in particular also contain alpha-linoleic acid, or ALA, which has unique antioxidant properties that may make it an even greater boon for heart health. And they couldn’t be easier to eat: Use them to top yogurt or oatmeal, or even simply snack on them solo.
6. Avocado
Avocado is Dr. Farbaniec’s absolute favorite choice for healthy high-fat foods because it offers additional nutrients like fiber and potassium, and is a tasty and effective swap for solid saturated fats like butter in certain recipes. He particularly enjoys spreading it on toast, or using it as a mayonnaise substitute in a sandwich, but notes that its mild flavor makes it easy to adapt to almost any purpose—including sweeter treats like avocado pudding.
