The word fat often sparks negative associations—many of us think of it as something to avoid. But not all fats are harmful. In fact, some are essential and even beneficial to your health. Let’s break it down.
Understanding the Types of Fat
Fats are generally categorized into four main types:
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Monounsaturated fats – the Good
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Polyunsaturated fats – also Good
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Saturated fats – the Bad
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Trans fats – the Ugly (i.e., Very Bad)
Most vegetable oils contain a combination of these fats. Unsaturated fats (both mono- and polyunsaturated) are known to support healthy cholesterol levels and benefit heart health. That’s why they’re considered the “good” fats.
Saturated fats have long been labeled as “bad” because they can raise cholesterol levels. However, the picture is more nuanced—some saturated fats do serve functions in the body. Still, moderation is key.
Trans fats, on the other hand, are in a category of their own. These are artificially created fats that are consistently linked to serious health risks. The consensus is clear: avoid them entirely.
What Science Says
In short, the current understanding of fat and cholesterol suggests this:
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Limit your intake of saturated fats
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Prioritize unsaturated fats
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Avoid trans fats altogether
What About Oils?
The chart (referenced above) shows the approximate fat composition of various natural oils. Since these are unrefined, natural products, actual values can vary slightly from batch to batch.
Still, a clear pattern emerges:
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Sunflower oil and olive oil are excellent kitchen staples thanks to their high unsaturated fat content.
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Palm oil and coconut oil, though natural, are high in saturated fats and are best used sparingly. Long-term use may negatively impact heart health—so much so that many national health authorities recommend avoiding them.
