Date Updated: 02/15/2023
Dietary fat is the fat that comes from food. The body breaks down dietary fats into parts called fatty acids that can enter the bloodstream. The body also can make fatty acids from the carbohydrates in food.
The body uses fatty acids to make the fats that it needs. Fats are important for how your body uses many vitamins. And fats play a role in how all cells in the body are made and work.
But all dietary fats are not the same. They have different effects on the body. Some dietary fats are essential. Some increase the risk for disease, and some help prevent disease.
Find out how different dietary fats affect your body and how to choose foods with healthier fats.
There are two main kinds of dietary fats: saturated fat and unsaturated fat. These terms describe the chemical makeup of the fatty acids.
Most foods have a mix of different kinds of fat. But some have higher levels of saturated fats, and others have higher levels of unsaturated fats. Key differences in fats include the following:
The Dietary Guidelines for Americans suggest that less than 10% of calories a day should be from saturated fats. The American Heart Association suggests a goal of 5% to 6% of daily calories from saturated fats.
Foods high in saturated fats include:
Saturated fats can add up quickly in foods that combine ingredients. In U.S. diets, the most common sources of saturated fats are sandwiches, burgers, tacos and burritos — foods that usually combine meat and dairy products. Baked goods with butter, full-fat ice cream and other desserts are also common sources of saturated fats.
Saturated fat tends to raise levels of cholesterol in the blood. Low-density lipoprotein (LDL) is called "bad" cholesterol. 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. Triglycerides are fat cells that circulate in the bloodstream and are stored in the body’s fat cells. 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.
The two categories of polyunsaturated fats are omega-6 fatty acids and omega-3 fatty acids.
Omega-6. Sources of omega-6 fatty acids include:
Benefits of a diet high in omega-6 fatty acids, especially when they replace saturated fats, may be linked to:
Omega-3. Sources of omega-3 fatty acids include oily fish, seeds and nuts:
Diets high in omega-3 fatty acids may have health benefits, including:
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.S. 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.S. 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 160 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.
Try these tips to reduce unhealthy fat in your diet:
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