The Skinny on Fats

A simplified overview on different types of fats, where they’re found, and how to use them to improve your health.

Saturated Fats

Mainly found in animal products, including dairy and eggs. They are also found in coconut oils and palm oils. These fats are solid at room temperature and get harder when chilled. Too much can lead to cardiovascular disease (if you eat too much sugar too), but consuming in modest amounts is ok.

Monounsaturated Fats

These fats are found in almonds and avocados, as well as sesame and olive oils. These fats harden or become cloudy at cold temperatures. Consume these fats as often as you like to decrease your blood cholesterol levels, protect your heart, and improve immune function. Enjoy 1/2 an avocado daily (note, avocadoes also contains lots of fiber and potassium!).

Polyunsaturated Fats

These fats are found in pecans, walnuts, and hazelnuts, as well as safflower, sunflower, corn, and soybean oils. These fats are liquid at room temperature and stay liquid when chilled. Avoid heating these oils as they create oxidative damage and inflammation in the body when their molecular structures change with the heat. They also easily go rancid, so store these in the fridge. Consume in modest amounts and eat more of the nuts than the oils as nuts have a better balance of other healthy fats, as well fiber and protein. 1/4 cup of nuts and seeds is appropriate for daily consumption. Essential fatty acids (described below) are a type of polyunsaturated fats.

Essential Fatty Acids (EFAs)

These fats include Omega-3 and Omega-6 essential fatty acids. Omega-3 fatty acids are found in fish and flax seed and Omega-6 fatty acids are found in beans, nuts, seeds, flax seed oil, corn oil, and safflower oil. EFAs have numerous benefits, including regulating cholesterol, hormones, and immune function and have been shown to protect against cancer, heart disease, and arthritis. In North America, people tend to consume way to many Omega-6 in proportion with Omega-3 fatty acids, but to reap the health benefits, it is important to achieve a 1:3 of Omega-3:Omega-6 (not the 1:6 or 1:9 that is common in the standard North American diet).

Trans Fatty Acids

These fats are found in French fries, potato chips, margarine, prepared salad dressings, processed foods, and many packaged baked goods, and are harmful to your body as they increase blood cholesterol levels. These fats should be completely avoided to prevent high cholesterol and chronic disease.

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