For example, swapping animal fats for vegetable oils—such as replacing butter with olive oil—can help lower your cholesterol and reduce your risk for disease. However, swapping animal fats for refined carbohydrates—such as replacing your breakfast bacon with a bagel or pastry—won't have the same benefits.

That's because eating refined carbohydrates or sugary foods can have a similar negative effect on your cholesterol levels, your risk for heart disease, and your weight. Limiting your intake of saturated fat can still help improve your health—as long as you take care to replace it with good fat rather than refined carbs.

In other words, don't go no fat, go good fat. Omega-3 fatty acids are a type of polyunsaturated fat and are especially beneficial to your health. There are different types of omega-3s: EPA and DHA are found in fish and algae and have the most health benefits, while ALA comes from plants and is a less potent form of omega-3, although the body does convert ALA to EPA and DHA at low rates.

The American Heart Association recommends that people with documented heart disease get about 1 gram of EPA plus DHA per day.

For the rest of us, the AHA recommends eating at least two 3. Despite the health benefits, nearly all seafood contains traces of pollutants, including the toxic metal mercury. The concentration of pollutants increases in larger fish, so avoid eating shark, swordfish, tilefish, and king mackerel.

Most adults can safely eat 12 oz. two 6 oz. or g servings of cooked seafood a week. For women who are pregnant, nursing mothers, and children under 12, choose fish lower in mercury, such as shrimp, canned light tuna, salmon, Pollock, or catfish. You can also protect yourself by varying the types of fish that you include in your diet.

While omega-3s are best obtained through food, there are many omega-3 and fish oil supplements available. Fish oil contains no mercury mercury binds to protein, not fat and very low amounts of other contaminants. For some, fish oil capsules can be hard to swallow and may leave a fishy aftertaste.

Keeping the capsules in the freezer before taking them can help or you can look for odorless or deodorized capsules. Vegetable oils lower LDL bad cholesterol and triglycerides, and raise HDL good cholesterol.

Oils such as corn, sunflower, safflower, and soybean contain omega-6, a type of polyunsaturated fat that may help to reduce insulin resistance and inflammation. The food industry likes to tout the benefits of tropical oils such as palm and coconut oil, while dietary guidelines shun them for being too high in saturated fat.

So, who is right? Tropical oils can have aa complex effect on blood cholesterol levels. Instead of obsessively counting fat grams, aim for a diet rich in a variety of vegetables, fruit, nuts, and beans, with two or more weekly servings of fatty fish, moderate amounts of dairy, small amounts of red meat, and only occasional fried or processed meals.

This might mean replacing fried chicken with grilled chicken, swapping out some of the red meat you eat with other sources of protein such as fish, chicken, or beans, or using olive oil rather than butter.

Following a Mediterranean diet can also help ensure you're getting enough good fats in your diet and limiting the bad ones. Limit your intake of saturated fats by replacing some of the red meat you eat with beans, nuts, poultry, and fish, and switching from whole milk dairy to lower fat versions.

But don't make the mistake of replacing saturated fat with refined carbohydrates and sugary foods. Eat omega-3 fats every day. Include a variety of fish sources as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil. Cook with olive oil.

Use olive oil for stovetop cooking rather than butter, stick margarine, or lard. For baking, try canola oil. Eat more avocados. Try them in sandwiches or salads or make guacamole.

Along with being loaded with heart- and brain-healthy fats, they make for a filling meal. Reach for the nuts. You can add nuts to vegetable dishes, use them instead of breadcrumbs on chicken or fish, or make your own trail mix with nuts, seeds, and dried fruit.

Snack on olives. Olives are high in healthy monounsaturated fats and make for a low-calorie snack. Try them plain or make a tapenade for dipping. Dress your own salad. Commercial salad dressings are often high in unhealthy fat or added sugars. Create your own healthy dressings with olive, flaxseed, or sesame oils.

Eating to prevent heart disease and improve cardiovascular health. This diet can help fight heart disease, diabetes, cognitive decline, and more.

Tips to help you and your family eat delicious, healthy food on a tight budget. How focusing on the experience of eating can improve your diet. BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist. Millions of readers rely on HelpGuide.

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About Us Meet Our Team Our Story Jeanne Segal, Ph. Harvard Health Partnership Audio Meditations Newsletter. What are dietary fats? Healthy Eating Choosing Healthy Fats Think all fat is bad for you? Copy Link Link copied! Download PDF.

By Lawrence Robinson , Jeanne Segal, Ph. and Robert Segal, M. Good fats vs. bad fats Healthy fats: The power of omega-3s Omega-3 supplements Choosing healthy oils Tips for adding more healthy fats to your diet. Catherine Loria, an NIH expert on nutrition and heart health. NIH-funded studies have shown that replacing the solid fats in your diet with healthful unsaturated fats can have a positive impact.

But when it comes to risk factors for heart disease, replacing some carbohydrates with protein or unsaturated fats can greatly improve blood cholesterol. Eating healthy fats and less total fat can be especially challenging over the holidays, however.

One way to cut fat at holiday gatherings is to simply reduce your portion sizes. When preparing recipes, try to use lower-fat ingredients. In general, bake, broil or grill instead of frying. Learn to read between the lines on Nutrition Facts labels. Nonfat cookies, crackers and other products may contain added sugar and salt to boost their flavor.

Added sugar can add calories, and too much salt can raise blood pressure. Dejunking Your Diet. Breaking Down Food. Show Your Heart Some Love! Healthy Weight Control. NIH Office of Communications and Public Liaison Building 31, Room 5B52 Bethesda, MD nihnewsinhealth od. gov Tel: Editor: Harrison Wein, Ph.

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High-density lipoprotein HDL is called "good" cholesterol. Saturated fats raise the levels of both. A high level of bad cholesterol in the bloodstream increases the risk heart and blood vessel disease. Limited evidence suggest that saturated fats and high cholesterol levels may be linked to an increased risk of Alzheimer's disease or other diseases that cause dementia.

Monounsaturated fats are found in many foods, including red meats and dairy products. About half the fats in these foods are saturated and half monounsaturated. Many plants and plant oils are high in monounsaturated fats but low in saturated fats.

These include:. Monounsaturated fats from plants may lower bad cholesterol and raise good cholesterol. They also may improve the control of blood sugar levels.

Replacing saturated fats with monounsaturated fats in the diet may lower the level of bad cholesterol and triglycerides in the blood. A high level of triglycerides in the blood increases the risk of diseases of the heart and blood vessels.

Eating plant foods high in monounsaturated fats, particularly extra virgin olive oil and tree nuts, may benefit heart health and blood sugar regulation.

Benefits of a diet high in omega-6 fatty acids, especially when they replace saturated fats, may be linked to:. Trans fats are a type of fat that raises bad cholesterol and lowers good cholesterol.

There are very small amounts of naturally occurring trans fat in meats and dairy from grazing animals, such as cows, sheep and goats. But most trans fats are in plant oils that have been chemically changed to be a solid fat. These are called partially hydrogenated oils.

At one time, trans fat oils were thought to be a healthy choice to replace saturated fats. They also were inexpensive and a had a long shelf life. The U. Food and Drug Administration determined that artificially created trans fats are "no longer recognized as safe" in foods.

They are no longer used in U. food production. They may still be used in other countries. A healthy diet is a balance between taking in enough calories and nutrients for your level of activity.

Your health care provider or a dietician can help you understand goals for calories, nutrients and types of foods to eat. One thing to consider is that each gram of fat has 9 calories. That's true for all fats.

So calories can add up quickly, even with healthy fats. For example, walnuts are a healthy snack high in polyunsaturated fats. But just a dozen walnut halves contain about calories — more calories than in one large apple.

The key message about fats is to focus on eating healthy fats and limiting unhealthy fats. Eat more fruits, vegetables, legumes, nuts, seeds and whole grains that are rich in vitamins, nutrients and fiber.

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Show references Duyff RL. Fat facts. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. Houghton Mifflin Harcourt; Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids macronutrients. National Academies of Sciences, Engineering, and Medicine.

Accessed Jan. The skinny on fats. American Heart Association. Department of Health and Human Services and U.

Department of Agriculture. Saturated fat. Mozaffarian D. Dietary fat. Monounsaturated fats. Interactive nutrition facts label: Monounsaturated and polyunsaturated fats. Food and Drug Administration.

Omega-3 fatty acids fact sheet for consumers. National Institutes of Health. Office of Dietary Supplements. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats. Any fat that's not used by your body's cells or turned into energy is converted into body fat.

Likewise, unused carbohydrates and proteins are also converted into body fat. All types of fat are high in energy. A gram of fat, whether it's saturated or unsaturated, provides 9kcal 37kJ of energy compared with 4kcal 17kJ for carbohydrate and protein.

Most fats and oils contain both saturated and unsaturated fats in different proportions. As part of a healthy diet, you should try to cut down on foods and drinks that are high in saturated fats and trans fats and replace some of them with unsaturated fats.

Most of them come from animal sources, including meat and dairy products, as well as some plant foods, such as palm oil and coconut oil. Cholesterol is a fatty substance that's mostly made by the body in the liver. Eating too much saturated fats in your diet can raise "bad" LDL cholesterol in your blood , which can increase the risk of heart disease and stroke.

Trans fats are found naturally at low levels in some foods, such as meat and dairy products. They can also be found in partially hydrogenated vegetable oil. Hydrogenated vegetable oil must be declared on a food's ingredients list if it's been included. Like saturated fats, trans fats can raise cholesterol levels in the blood.

Most of the supermarkets in the UK have removed partially hydrogenated vegetable oil from all their own-brand products. People in the UK tend to eat a lot more saturated fats than trans fats.

This means that when you're looking at the amount of fat in your diet, it's more important to focus on reducing the amount of saturated fats. If you want to reduce your risk of heart disease, it's best to reduce your overall fat intake and swap saturated fats for unsaturated fats. There's good evidence that replacing saturated fats with some unsaturated fats can help to lower your cholesterol level.

Mostly found in oils from plants and fish, unsaturated fats can be either monounsaturated or polyunsaturated. Monounsaturated fats help protect your heart by maintaining levels of "good" HDL cholesterol while reducing levels of "bad" LDL cholesterol in your blood.

Polyunsaturated fats can also help lower the level of "bad" LDL cholesterol in your blood.

For example, one 3-oz serving of fresh mackerel contains approximately Discover other health benefits of oily fish here. Although they are small in size, chia seeds are rich in several nutrients. A 1 ounce oz , or Chia seeds are, in fact, one of the best plant-based sources of omega Omega-3 may help relieve rheumatoid arthritis symptoms and reduce triglycerides in the blood, according to the National Center for Complementary and Integrative Health.

Research also suggests that supplementing a healthful diet with chia seeds may lower blood pressure in people with type 2 diabetes and high blood pressure. Chia seeds also provide antioxidants , fiber, protein, iron, and calcium.

Learn more about the health benefits of chia seeds here. This amount also contains milligrams mg of magnesium. Dark chocolate also contains flavonoid antioxidants, which can have cognitive and cardiovascular benefits. However, Learn more about the health benefits of dark chocolate here. Eggs are a popular source of protein, especially for vegetarians.

One 50 g hard-boiled egg boasts 5. Egg yolk contains vitamin D and choline, a B vitamin that supports the function of the liver, brain, nerves, and muscles. The yolk also contains other phytonutrients, including lutein.

A study carried out on Chinese adults, for example, reported that up to 1 egg a day might lower the risk of cardiovascular disease. Learn more about the health benefits of eggs here. Half a medium avocado, which is typically around grams g , contains approximately It is high in a monounsaturated fatty acid called oleic acid, which is believed to provide several health benefits.

Oleic acid has anti-inflammatory properties and may play a role in cancer prevention. Avocados are also high in fiber, with half a medium avocado providing 6. Avocados also contain a substance called lutein, which may be necessary for eye health and are a rich source of potassium.

Discover 12 health benefits of avocado here. Flaxseed provide omega-3 fatty acids and a healthful dose of fiber simultaneously.

Flaxseed contain The majority of these fats are unsaturated. A single tablespoon tbsp of ground flaxseed contains 1. The fiber content can increase the feeling of fullness and may reduce cholesterol. Flaxseed are also rich in lignans, a plant compound with antioxidant effects.

Research suggests that flaxseed can help lower cholesterol, prevent high blood pressure, and regulate heart rhythm. Discover the health benefits of flaxseed here.

Nuts have many benefits, according to several studies. They are rich in healthful fats, protein, fiber, vitamins, minerals, antioxidants, and phytosterols that may help prevent cardiovascular disease and type 2 diabetes. There is approximately It is best to eat various unsalted nuts to reap the benefits, as each type of nut has a slightly different nutrient profile.

Discover the 6 healthiest nuts here. A person can use nut butter to enjoy the benefits of nuts and seeds in a spreadable form. Each serving provides a healthful amount of monounsaturated and polyunsaturated fats.

However, these butters can be high in calories, so it is important to check the nutritional details of individual products before adding them to a balanced diet. For example, some peanut butters can contain more than kcal per g , while almond butters can contain more than kcal per g.

This equates to roughly kcal per 2 tbsp serving of peanut butter, and kcal per 2 tbsp serving of almond butter. Learn more about the differences between popular nut butters here. A staple of the Mediterranean diet , olives provide around Research reports that a compound in olives called oleuropein may help prevent diabetes.

Researchers found that oleuropein helped the body secrete more insulin while also preventing the cytotoxic actions of a molecule called amylin amyloid that contributes to diabetes development. Learn more about the nutritional content of olives here.

Olive oil is full of monounsaturated fats that are good for heart health. It also contains vitamin E, vitamin K, and potent antioxidants. On average, 1 tbsp of olive oil contains kcal and 14 g of fat. Research suggests olive oil consumption and replacing margarine, butter, mayonnaise, and dairy fat with an equivalent amount of olive oil is associated with a lower risk of heart disease and total cardiovascular disease.

Learn more about the health benefits of olive oil here. Tofu is a complete plant protein and a good source of monounsaturated and polyunsaturated fats. A g serving of firm tofu provides just over 4 g of fat.

Learn more about tofu here. Full-fat natural yogurt contains good probiotic bacteria to support gut function. However, there is debate about the benefits of full fat yogurt in comparison to low fat options. Significant research suggests that full fat dairy products can play an important role in healthful diets, while the United States Department of Agriculture USDA recommends prioritizing low fat dairy products.

Learn everything you need to know about yogurt here. Monounsaturated fatty acids MUFAs and polyunsaturated fatty acids PUFAs are healthful fats that can:. MUFAs and PUFAs also fight inflammation. The two most well-known PUFAs are omega-3 and omega-6 fatty acids.

Eat omega-3 fats every day. Include a variety of fish sources as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil. Cook with olive oil.

Use olive oil for stovetop cooking rather than butter, stick margarine, or lard. For baking, try canola oil. Eat more avocados. Try them in sandwiches or salads or make guacamole. Along with being loaded with heart- and brain-healthy fats, they make for a filling meal.

Reach for the nuts. You can add nuts to vegetable dishes, use them instead of breadcrumbs on chicken or fish, or make your own trail mix with nuts, seeds, and dried fruit.

Snack on olives. Olives are high in healthy monounsaturated fats and make for a low-calorie snack. Try them plain or make a tapenade for dipping.

Dress your own salad. Commercial salad dressings are often high in unhealthy fat or added sugars. Create your own healthy dressings with olive, flaxseed, or sesame oils. Eating to prevent heart disease and improve cardiovascular health.

This diet can help fight heart disease, diabetes, cognitive decline, and more. Tips to help you and your family eat delicious, healthy food on a tight budget. How focusing on the experience of eating can improve your diet. BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist.

Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges. Please donate today to help us save, support, and change lives.

When autocomplete results are available use up and down arrows to review and enter to go to the desired page. Touch device users, explore by touch or with swipe gestures. Your Guide to Mental Health and Wellness.

Return Mental Health. Autism Childhood Issues Learning Disabilities Family Caregiving Parenting Teen Issues. Return Relationships. Return Aging Well.

Return Handbook. Healthy Living Aging in Place Sleep Online Therapy. About Us Meet Our Team Our Story Jeanne Segal, Ph.

Harvard Health Partnership Audio Meditations Newsletter. What are dietary fats? Healthy Eating Choosing Healthy Fats Think all fat is bad for you? Copy Link Link copied! Download PDF. By Lawrence Robinson , Jeanne Segal, Ph.

and Robert Segal, M. Good fats vs. bad fats Healthy fats: The power of omega-3s Omega-3 supplements Choosing healthy oils Tips for adding more healthy fats to your diet. Dietary fat and cholesterol Dietary fat plays a major role in your cholesterol levels. The key is to keep LDL levels low and HDL high, which may protect against heart disease and stroke.

Conversely, high levels of LDL cholesterol can clog arteries and low HDL can be a marker for increased cardiovascular risk.

Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more.

Take Assessment HelpGuide is user supported. Learn more. More Information References. Department of Agriculture and U. Department of Health and Human Services. Dietary Guidelines for Americans, , 9th Edition. Dietary Guidelines Advisory Committee. Scientific Report of the Dietary Guidelines Advisory Committee.

Siri-Tarino, P. Saturated Fatty Acids and Risk of Coronary Heart Disease: Modulation by Replacement Nutrients. Current Atherosclerosis Reports, 12 6 , — Hu, F.

Types of dietary fat and risk of coronary heart disease: A critical review. Journal of the American College of Nutrition, 20 1 , 5— Dietary Fat Intake and the Risk of Coronary Heart Disease in Women. New England Journal of Medicine, 21 , — Morris, M.

MIND diet slows cognitive decline with aging. McMillan, L. Behavioural effects of a day Mediterranean diet. Results from a pilot study evaluating mood and cognitive performance. Appetite, 56 1 , — Liao, Y. Efficacy of omega-3 PUFAs in depression: A meta-analysis.

Translational Psychiatry, 9, Larrieu, T.