Let’s Talk About Fat: The Good, The Bad,and the Misunderstood

Welcome back to another health deep dive! Today, we’re tackling a topic that causes a lot of

confusion — fat. With so many different types and mixed messages out there, it’s no wonder

we’re not sure what’s healthy and what to avoid. So let’s break it down in a way that actually

makes sense.

What Is Fat, Anyway?

At the most basic level, fat is made up of triglycerides — a fancy term for a glycerol backbone

with three fatty acids. There are four main types of fat:

• Saturated Fat

• Monounsaturated Fat

• Polyunsaturated Fat

• Trans Fat

Trans fats are mostly banned in the U.S., though trace amounts can still sneak into processed

foods. Thankfully, they're not a major part of our diet anymore — and that’s a good thing, because they’re known to raise LDL and increase the risk of heart disease.

Let’s focus on the fats that do show up in our daily lives.

Saturated Fat: A Little Goes a Long Way

Saturated fat is solid at room temperature and mostly comes from animal products like:

• Meat

• Cheese

• Butter

• Whole-fat dairy

Some plant sources — like coconut oil and palm oil — are also high in saturated fat.

Why limit it? Saturated fat raises your LDL, and elevated LDL is a big risk factor for heart

disease. While some people argue it's not as harmful as once believed, multiple studies

(including a thorough review by the American Heart Association) show that replacing saturated fats with healthier fats leads to better heart outcomes.

The goal: Keep saturated fat to around 13 grams per day if you’re following a 2,000 calorie

diet.

Monounsaturated Fat: The Heart-Healthy Hero

Liquid at room temp, monounsaturated fats are the ones you want more of. The star here is oleic acid, found in:

• Olive oil

• Avocados

• Pumpkin seeds

• Nuts

Even just half a tablespoon of extra virgin olive oil daily can reduce your risk of cardiovascular disease by 15%, and coronary artery disease by 21%. These fats can:

• Lower LDL

• Raise HDL (good cholesterol)

• Improve insulin sensitivity

• Even lower your risk of cancer and brain-related diseases

Polyunsaturated Fat: Omega-3s and Omega-6s

Omega-3s

These are anti-inflammatory and great for your heart and brain. There are three types:

• ALA: Found in flaxseeds, chia seeds, and walnuts

• EPA: Found in salmon and trout, supports heart health

• DHA: Also in fatty fish, great for brain function

Omega-6s

Often found in nuts, seeds, and seed oils like sunflower or grapeseed oil. The hot topic on social media right now? Seed oils.

Let’s address that.

The Seed Oil Controversy: Should You Worry? You may have heard that seed oils are toxic or cause inflammation. But what does the science

actually say?

Randomized trials show that replacing saturated fat with seed oils (rich in omega-6) leads to

either a neutral or positive cardiovascular effect.

One large JAMA (Journal of the American Medical Association) study found that swapping

5% of your saturated fat calories with polyunsaturated fat led to a 25% drop in heart disease

risk.

A systematic review found no increase in inflammation from seed oil intake — none.

So why the bad rap? Likely because seed oils are used in a lot of hypercaloric ultra-processed

foods. Over ingestion of ultra-processed foods leads weight gain, metabolic syndrome, and heart disease.

Bottom Line: Eat Real Food

Here’s the takeaway:

• Limit saturated fat, especially from animal sources.

• Eat more monounsaturated fats from olive oil, avocados, and nuts.

• Include omega-3s and omega-6s from fish, nuts, and seeds.

• Don’t stress about small amounts of seed oil — just avoid ultra-processed foods as much

• as possible.

If you’re eating a mostly whole-food, plant-forward diet with lean proteins and healthy fats,

you’re on the right track. That doesn’t mean you need to panic about a granola bar with seed oil or salad dressing made with sunflower oil. Balance is key. In a Nutshell:

Best fats = olive oil, nuts, seeds, fatty fish

Limit = high saturated fats like butter, fatty meats, and full-fat dairy

No need to fear = small amounts of seed oils, especially in an otherwise healthy diet

Thanks for reading! Have questions or thoughts about fat in your diet? Head to the Premier

Cardiovascular Health and Performance podcast and drop a comment — we’d love to hear from you.

Until next time, eat smart and stay heart healthy!