Not all fats are harmful. Choosing the right types of fats can protect the heart and support overall health. While fats have long been associated with weight gain and heart disease, modern research shows that fat itself is not the enemy—what matters is the type and how it is included in the diet, according to nutrition specialist Dana Araji.
Types of healthy fats
Healthy fats can be divided into two main categories:
1. Monounsaturated fats
Found in olive oil, avocados, and nuts. They:
Lower bad cholesterol (LDL)
Raise good cholesterol (HDL)
Improve blood vessel flexibility
Protect the heart from early hardening
2. Polyunsaturated fats (Omega-3 and Omega-6)
Found in fatty fish, flaxseeds, chia seeds, and walnuts. They:
Reduce inflammation
Support heart health
Improve brain function
Benefit eye health and hormone balance
Additional benefits of healthy fats
Help regulate blood sugar levels
Increase satiety and reduce overeating
Support healthy skin and hair
Lower the risk of chronic diseases such as diabetes and heart disease
Scientific note: Studies suggest that people who get 25–30% of their daily calories from healthy fats have a 30% lower risk of heart disease compared to those who consume unhealthy fats.
Unhealthy fats to avoid
Not all fats are beneficial. Some types can harm the heart and body:
Hydrogenated and processed fats: found in pastries, chips, and fast food
Excess saturated fats: found in fatty meats, butter, and heavy cream
Refined industrial oils
Risks of unhealthy fats
Increase bad cholesterol (LDL)
Raise the risk of atherosclerosis and heart disease
Promote inflammation and blood vessel problems
Practical tip: Always read food labels and avoid products containing “partially hydrogenated fats” or “refined oils.”
Main sources of healthy fats
Olive oil
Rich in monounsaturated fats and antioxidants. It supports heart and brain health and reduces inflammation.
How to use it:
In salads and vegetables
For light, low-heat cooking
Added to soups after cooking
Avocado
Rich in healthy fats, fiber, potassium, and magnesium
Helps lower LDL cholesterol
Promotes satiety and blood pressure balance
How to use it:On toast or with eggs
In salads or oats
As smoothies
Fatty fish
Examples: salmon, sardines, tuna, mackerel
Rich in omega-3 fatty acids
Reduce inflammation and protect the heart
Tips:Eat at least twice per week
Grilling or steaming is best
Canned fish in water is a convenient option
Nuts
Almonds, walnuts, cashews, hazelnuts
Provide healthy fats, protein, and fiber
Lower cholesterol and boost energy
Recommended intake: A small handful daily (20–30 g)
Seeds
Chia seeds, flaxseeds, sunflower seeds
Rich in omega-3 and fiber
Improve digestion and reduce inflammation
Best use: Add to yogurt, smoothies, or oats (ground flaxseeds are better absorbed)
Common mistakes when consuming healthy fats
Eating excessive amounts
Relying on only one source
Cooking at very high temperatures
Not including healthy fats in all meals
Advice: Distribute healthy fats across 3–4 meals daily and combine oils, nuts, seeds, and fatty fish for best results.
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