- Dietary fats support brain health, hormone production and nutrient absorption. They’re also important for feeling satisfied from meals.
- Include heart-healthy unsaturated fats from sources like nuts, seeds and olive oil, while enjoying saturated fats like dairy and butter in moderation.
- Avoid artificial trans fats by checking ingredient labels for harmful oils and minimizing deep-fried foods in your diet.
For those who remember the low-fat craze of the 1980s and 1990s, where chalky cookies and diet products took center stage, it’s time to celebrate a brighter food era. Fats are no longer the villain they were once made out to be. Instead, they are now recognized as an essential macronutrient that plays powerful roles in the body. From supporting brain health and hormone production to helping us absorb vital fat-soluble vitamins (like A, D, E and K), fats are a critical part of a balanced diet. Plus, they enhance flavor and help keep us feeling full and satisfied. When choosing fats, however, quality and quantity matter.
Not all fats are created equal, but they all play a unique role in the diet. Unsaturated fats, like monounsaturated and polyunsaturated fats, are the heart-healthy heroes you should include regularly in your meals. Foods like nuts, avocados, olive oil and seeds are great sources. While saturated fats often get a bad rap, they also support cellular function and hormone production. The key is moderation; aim for up to 10% of your total calories from saturated fats, as per dietary guidelines. Trans fats, on the other hand, may be worthy of a side-eye. “Artificial trans fat is a type of fat we definitely want to steer clear of, as it’s associated with increased risk of chronic conditions like diabetes, heart disease and other inflammatory-related conditions,” Mary Stewart, RD, LD, says. “One of the best ways to circumvent this harmful fat is to read the ingredient list and avoid products that list partially hydrogenated oil … like cookies, pie, cakes, crackers. And avoid deep-fried foods, as they are usually fried in oils containing trans fat.”
While it’s important to be mindful of our fat intake, there are certain sources of fat that get a bad rap but can absolutely have a place in your meals. Here are some fat sources that can be a great addition to a balanced and healthy diet.
1. Whole Eggs
Don’t toss that yolk! Eggs in their whole form—including the yolk and white—are packed with protein and some fat, a macronutrient mix that supports muscle mass and sustained energy.
“Eggs also have a healthy dose of vitamins and minerals like choline, vitamin D, iron, zinc and B vitamins,” Stewart says, and nearly all of those micronutrients are tucked away in the egg yolk. “This winning combo will support immune health, brain health and fight inflammatory conditions,” she says.
While eggs do contain cholesterol, dietary cholesterol consumption does not appear to impact cholesterol levels directly, Lauren Harris-Pincus, M.S., RDN, says. Hence, she says that up to one egg per day is fine for most people.
2. Whole Milk Products
For those who can consume milk without digestive discomfort, dairy has a “unique nutritional profile,” Harris-Pincus says. And you need not stick to skim milk, nonfat yogurt or fat-free cheese. “Whole milk is a great source of protein and offers a variety of vitamins and minerals, like vitamin B12, calcium, potassium and magnesium,” she explains.
While whole milk does contain saturated fat, studies show that the saturated fat found in dairy foods, like whole milk, may not impact the body like other sources of saturated fat. Data shows that eating dairy may not generally increase the risk of heart disease and may even have neutral or protective effects. According to a study published in 2022, males who consumed the most dairy-derived saturated fats had a lower risk for heart disease, higher HDL and lower triglycerides than their dairy-free peers.
Aim for three total servings of dairy (1 cup of yogurt, kefir or milk, 1½ ounces of cheese, ⅓ cup shredded cheese) per day. If desired, mix and match whole, low-fat and nonfat.
3. Butter
While we’d never suggest you stray from cooking and finishing with olive oil, avocado oil or your other go-to, there’s certainly a time and place for butter (in baked goods, for basting) and its clarified cousin, ghee. Nothing compares to the rich flavor both provide. Plus, ghee and butter contain butyric acid, a short-chain fatty acid known to support gut health and reduce overall inflammation.
“Another benefit of butter and ghee is that they offer 11% to 13% of your daily value of vitamin A in just 1 tablespoon. Vitamin A supports our immune system and eye health,” Stewart says. Try to stick to 1 tablespoon or less per day.
4. Coconut Oil
“Coconut oil tends to wear a ‘health halo,’ and although it’s a plant-based oil, it’s high in saturated fat, which has been shown to potentially raise levels of the ‘bad’ kind of cholesterol, LDL,” Harris-Pincus says. At the same time, she says, “there is some evidence that coconut oil can raise the ‘good’ HDL, although more research is needed.”
Coconut oil contains a type of saturated fat called medium-chain triglycerides, which has been shown to possibly help those who use it manage weight, decrease insulin resistance and reduce their risk for metabolic syndrome among certain populations, Stewart adds. Other data also suggest that the intake of MCTs can benefit the gut microbiome and metabolic health.
Until more is known, give coconut oil a shot every so often, but don’t use it for every oil occasion, Harris-Pincus recommends. “If you enjoy the flavor of coconut oil, feel free to use a modest amount in your cooking—but not because you believe it is inherently healthier than other oils like monounsaturated olive, avocado or canola oils,” she says.
Our Expert Take
Fat is an important macronutrient that promotes satisfaction from meals and adds flavor to them, all while potentially supporting health and longevity. While unsaturated fats should be the most prominent source of calories from fat in your diet, most populations can enjoy saturated fats in moderation.
You might even snag some health benefits from a few of the previously smeared “bad” fats, including butter, ghee, coconut oil, whole milk products and whole eggs.
