If you’ve ever stood in the supermarket staring at a wall of oils, spreads, and labels promising “heart-healthy” or “low-fat”, you’re not alone. Fat is one of the most misunderstood parts of our diet, especially when it comes to distinguishing between good and bad fats. For years, many of us were taught to fear all fats. Now, we see the story is far more nuanced — and far more empowering.
Fats don’t just make food taste good; they keep your body running smoothly. They fuel your brain, stabilise your energy, cushion your cells, and help you absorb vital nutrients. The key isn’t avoiding fat altogether — it’s learning which ones help you thrive.
Why Your Body Needs Fat
Think of fats as the body’s quiet workforce. You don’t always notice what they’re doing, but everything works better because they’re there.
They:
- Provide long-lasting energy
- Strengthen cell membranes
- Support brain function and hormones
Help you absorb vitamins A, D, E and K
Of course, because fats pack more calories than protein or carbohydrates, portion awareness matters — but that doesn’t mean you need to fear them.
A Simple Way to Understand Fat Types
Every fat is made from glycerol and fatty acids. The number of double bonds in those fatty acids determines whether it behaves like a supportive ally… or something you want to keep in small amounts.
- Monounsaturated fats: one double bond
Polyunsaturated fats: several double bonds
Those tiny differences shape how they act in your body.
The “Good” Fats: The Ones That Love Your Heart
These fats are the ones your body thrives on. They nourish your cells, support your heart, and help keep inflammation in check. Two main groups lead the way.
1. Monounsaturated Fats (MUFAs)
If you’ve ever drizzled olive oil over a salad or smashed avocado on toast, you’ve eaten MUFAs. They’re silky, flavourful, and easy to incorporate with little effort.
Rich sources include:
Olive oil · avocado · nuts (almonds, cashews, pecans, macadamias) · seeds · peanut oil · sesame oil · canola oil · pork · eggs.
These fats shine in Mediterranean-style diets, which have long been linked with better heart health.
What MUFAs do for you:
- Support healthy cholesterol levels
- Calm inflammation
- Improve insulin sensitivity
- Support weight management
May lower the risk of certain cancers
It’s the kind of fat that works quietly in the background, helping your body stay balanced.
2. Polyunsaturated Fats (PUFAs)
PUFAs include omega-3 and omega-6 fatty acids — fats your body cannot make, meaning you can only get them through food.
If you’ve ever noticed how energised you feel after a meal with grilled salmon or a comforting bowl of oats with walnuts, omega-rich foods may be why.
Omega-3 sources: Fatty fish · flaxseed · chia · walnuts · soybean oil · canola oil
Omega-6 sources: Sunflower oil · safflower oil · nuts · seeds · peanut butter · tofu · grapeseed oil
How PUFAs support your health:
- Lower LDL (“bad”) cholesterol
- Support brain development
- Help regulate blood glucose
- Support cognitive function as you age
Balance inflammation
The magic is in the balance. Most people consume far more omega-6 than omega-3, so consciously adding omega-3-rich foods can make a meaningful difference.
The “Bad” Fats: The Ones to Keep in Check
Some fats work against your long-term health, especially when they’re eaten often or in large amounts.
1. Saturated Fats
Saturated fats are the firm fats you see in animal products and many packaged baked goods. When eaten too often, they raise LDL cholesterol, contributing to clogged arteries and increased blood pressure.
Common sources: Butter · ghee · full-fat dairy · cheese · beef · lamb · chicken skin · pastries · biscuits · fried foods.
Health experts recommend keeping saturated fat to around 5–6% of daily calories. It’s not about restriction — it’s about balance.
2. Trans Fats
Trans fats are the ones health professionals urge people to avoid altogether, especially in their artificial form.
They’re commonly found in:
- Margarine
- French fries
- Microwave popcorn
- Packaged biscuits
Some meat and dairy products
Why the concern? Even in small amounts, trans fats can:
- Increase the risk of heart disease
- Raise the likelihood of type 2 diabetes
- Increase inflammation
Potentially raises the risk of breast cancer
Many countries have already removed artificial trans fats from foods — a positive step for global health — but checking labels is still worthwhile.
The Bottom Line: Fat Isn’t the Villain — It’s the Balance That Matters
Here’s the truth: you don’t need to fear fat. You need to choose it wisely.
- Good fats (monounsaturated and polyunsaturated) help your body repair, protect, and thrive.
Bad fats (saturated and trans) can strain your heart, your metabolism, and your long-term health when consumed in excess.
When you understand how different fats affect your body, everyday food choices become easier and more intuitive. You start reaching for olive oil instead of margarine, nuts instead of fried snacks, fish instead of processed meats — not because you “should”, but because you feel the difference.
Small swaps add up. Your heart, your energy, and your long-term health will thank you.
