Published By: Rinks

From healthiest fat to least healthy fat sources: Here is what experts say about common foods we eat every day

Discover what experts say about the fat sources in the common foods we eat every day.

As more people are driven by healthy life objectives, it is clear that eating foods rich in fats does not make a person fat. In fact, the truth is quite the opposite. However, not all fats are created equal. Understanding the differences between healthy and unhealthy fats can help you make better dietary choices. Here’s a breakdown of common fat sources, from the healthiest to the least healthy, according to experts. Read on!

Healthiest Fats: Unsaturated Fats

Sources: Avocados, nuts, seeds and olive oil

Unsaturated fats are considered the healthiest type of fat. They are divided into two categories: monounsaturated fats and polyunsaturated fats. Both types are known to improve heart health by reducing bad cholesterol levels and providing essential fatty acids that the body cannot produce on its own.

Monounsaturated Fats

Found in olive oil, avocados, and nuts like almonds and cashews. These fats help reduce the risk of heart disease and support overall cardiovascular health. They are also beneficial for maintaining healthy blood sugar levels and reducing inflammation.

Polyunsaturated Fats

Found in flaxseeds, chia seeds, and walnuts. This group includes omega-3 and omega-6 fatty acids, which are essential for brain function and cell growth. Omega-3s, in particular, have anti-inflammatory properties and are crucial for heart health.

Moderately Healthy Fats: Saturated Fats

Sources: Butter, cheese and coconut oil

Saturated fats are a bit more debated. While they are necessary for the body in small amounts, excessive consumption can lead to health issues. Saturated fats are typically solid at room temperature and are found in some tropical oils.


Coconut oil and palm oil are plant-based sources of saturated fat. While they have become popular in some health circles, it’s important to use them sparingly due to their high saturated fat content.

Least Healthy Fats: Trans Fats

Sources: Processed snacks, baked goods, margarine, and fried foods

Trans fats are the least healthy type of fat and should be avoided as much as possible. They are artificially created. Trans fats are used in many processed foods because they increase shelf life and enhance flavour.

Fried Foods

Fast food and other fried items often contain trans fats due to the oils used in cooking. Regular consumption of these foods can lead to serious health problems.

Understanding the different types of fats and their sources can help you make informed dietary choices that promote better health. Unsaturated fats are the healthiest and should be included regularly in your diet. Trans fats should be avoided as much as possible due to their harmful health effects.

By focusing on healthier fat sources and limiting your intake of less healthy options, you can support your overall well-being and reduce the risk of chronic diseases. Always read food labels carefully and opt for natural, whole foods to ensure you’re getting the best types of fats for your body.