All Fats Aren’t Created Equal: The Truth About ‘Good’ and ‘Bad’ Fats

Remember when everything in the grocery store suddenly became "low-fat" or "fat-free"? From cookies to yogurt, fat was negatively represented and seen. But guess what? The science now says we may have been excluding our hero. Not all fats are the same – and some are actually really good for you.

Let’s break down what makes a fat "good" or "bad," why your body needs it, and how to eat the right kinds (without stressing out).

First things first: Why does your body need fat?

Fat isn’t just about flavor (though it does make things delicious). It plays a bunch of important roles:

• Gives you energy

• Helps your body absorb vitamins like A, D, E, and K

• Builds brain and nerve tissue (your brain is almost 60% fat!)

• Supports hormones and keeps you feeling full after meals

In short: Fat is fuel, structure, and support all rolled into one.

So what are the good fats?

The good guys are mostly unsaturated fats. These help lower bad cholesterol and reduce inflammation.

✔ Monounsaturated fats:

• Found in: Avocados, olive oil, almonds, peanuts

• Why they’re great: They help your heart and support brain function.

✔ Polyunsaturated fats:

• Found in: Fatty fish (like salmon), walnuts, flaxseeds, chia seeds

• Why they’re great: Omega-3s (a type of polyunsaturated fat) are especially powerful for heart and brain health.

Fun fact: People who eat more unsaturated fats instead of saturated fats have a lower risk of heart disease – by about the same amount as people who take cholesterol-lowering meds.

And the bad fats?

There are two main ones to watch out for:

❌ Trans fats:

• Found in: Some fried foods, packaged snacks, baked goods (but thankfully mostly banned now)

• Why they're bad: Raise your bad LDL (cholesterol) and lower your good HDL (cholesterol). Even a small amount increases risk of heart disease.

❌ Saturated fats (in excess):

• Found in: Fatty cuts of meat, butter, full-fat dairy, coconut oil

• Why they're not so good: Not evil, but too much can raise LDL (cholesterol). Better to enjoy in moderation.

Professional tip: Swap butter for olive oil when you can. Small change, big difference.

But wait... didn’t low-fat used to be the goal?

Yep – and that’s where things went sideways. In the fat-free frenzy of the 90s, food companies cut fat but pumped up sugar and refined carbs. And then the rise in obesity and diabetes came with that.

Modern science says: It’s not about cutting all fat – it’s about choosing better fat. Healthy fats keep you full, help with weight management, and improve your overall health. Fat-free isn’t always better.

Easy ways to eat more healthy fat

• Add avocado to your sandwich or smoothie

• Snack on a handful of nuts or seeds instead of chips

• Drizzle olive oil on roasted veggies or salads

• Eat salmon or sardines once or twice a week

• Sprinkle chia or flaxseeds on oatmeal or yogurt

Quick & tasty ideas:

• Avocado toast with whole-grain bread and a sprinkle of seeds

• Greek yogurt parfait with berries and chopped walnuts

• Tuna salad (made with olive oil + lemon) over greens

• Dark chocolate and almonds for a sweet-savory snack

• Grilled salmon with roasted sweet potatoes and olive oil-dressed greens
  

Here’s what we’ve learned:

Fat is not the bad guy. In fact, your body needs it to thrive. Focus on healthy, unsaturated fats from plants and fish, and keep the not-so-healthy fats (like trans and too much saturated fat) to a minimum.

When in doubt, remember: Real food, not fear. A little fat can go a long way toward helping you feel satisfied, energized, and well-nourished.

Sources:

• Harvard Health - Fats: The Good, the Bad, and the Ugly

• Mayo Clinic - Dietary fats explained

• World Health Organization - Fats and fatty acids

• NIH - The Skinny on Fat

• American Heart Association - Healthy Eating Fats